Weighed in at 222 last night did chest/ abs yesterday really good endurance, great strength and crazy pumps, i hope the before after pic looks as good as i think it will, id better get my camera cable so i can post soon.
Chest
Flat bench barbell 135x20, 185x12, 225x10, 275x8
Decline smith 225x12, 275x10, 315x10, 365x8
Before my last set of decline i did 65x50 free weights to get more blood into my lower chest and ensure failure.
One arm machine flyes 120x12, 150x10 THis allows me to go past normal range and get more innner chest.
Dips body weight x20
Abs machine ab curl 135x30, one arm at a time ab curl 10 each then 10 both
ball crunches x20, x25
Have been eating sloppy lately pizza and crap but i will shop today and get back on the clean protein.
Chest
Flat bench barbell 135x20, 185x12, 225x10, 275x8
Decline smith 225x12, 275x10, 315x10, 365x8
Before my last set of decline i did 65x50 free weights to get more blood into my lower chest and ensure failure.
One arm machine flyes 120x12, 150x10 THis allows me to go past normal range and get more innner chest.
Dips body weight x20
Abs machine ab curl 135x30, one arm at a time ab curl 10 each then 10 both
ball crunches x20, x25
Have been eating sloppy lately pizza and crap but i will shop today and get back on the clean protein.