chest/shoulders - tris were a little sore going into the workout, no idea why....also i did a pretty hard ab workout about 3 days ago (first tiem i really focused on abs in a while) and not till today but my abs are killin me, likin it, jsut dont knwo why it took so long to feel it lol.....anyways, because my tris were sore, i decided to pre fatitigue my chest and hsoulders before their respective parts of the workout.
started the workout with heavy compound for strength
bench 4 sets 6-8 working up to 145 then a burn out set of 115x14 drop 95x 12...do these in teh power rack so i can fail....i miss having apartner on chest days for force reps, its been too long
standing overhead press- 4 sets 6-8 85 lbs strict last set double drop 65,45
lncline cable fly 3 sets 12-15 with drop on last 2. (pre exhaust)
incline smith barbell...decided to go heavier jsut to be differe,t normallt do 10-15 but stuck around 8 for 4 sets with a drop on the last set
dips - 4 sets of bodyweight, very slow negatives
incline hammer strength, 3 sets last was a drop
stretch flys (DB flys to a full stretch with a litle bounce in the strethc position) then twisted pinkies together at the top.
supersetted with dB pull overs 45lbsx12x3 sets
lateral raises, strict 3 sets with 15's 10-15 reps and one not too strict set startin with 20s dropiing 15, 10, rest pausing to 15 reps at each weight
smtih high pulls, 4 sets, 10-15, last was a double drop - 115, 85, 65
DB presses 4 sets witha drop at the end
heavy shrugs - not greeat form at all but i for some reason feels it more when i use bad form, dunno why, did one burn out set with strict form tough with jsut 135 burned alot after everythign else
rev high pull smithth machine.....really good contraction of hte traps with this...... love this one!