incline dumbell press: 20's-20; 35's-10; 50's-10; 65's-10; 80's-10; 90's-10; 100's-10 +fail
incline hammer strength press: 180-10, 10 to failure
machine fly: 150-10; 160-10; 170-10; 180-7
dip: 12,12,10
Monday, December 10, 2012
Mon., Dec. 10, 2012, Chest
I got a great workout in this morning. Just chest today; I did a little ab work to warm up before the real work. The focus was on squeezing the muscle and keeping it as isolated as possible; sets were close together ( 1 minute or less); intensity was high. Here's what it looked like:
incline dumbell press: 20's-20; 35's-10; 50's-10; 65's-10; 80's-10; 90's-10; 100's-10 +fail
incline hammer strength press: 180-10, 10 to failure
machine fly: 150-10; 160-10; 170-10; 180-7
dip: 12,12,10
incline dumbell press: 20's-20; 35's-10; 50's-10; 65's-10; 80's-10; 90's-10; 100's-10 +fail
incline hammer strength press: 180-10, 10 to failure
machine fly: 150-10; 160-10; 170-10; 180-7
dip: 12,12,10
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