todays workout was chest/tris and had increases on all lifts! i was lucky enough to have a spotter for a change so i took advantage of it with heavy sets with forced reps.
155x8 +1 rep from last week
165x8 +3 reps from last week
10 sets of 3 with short rests 105lbs all focused on speed
1 as many set with constant tension....120 x 15 +3
115x12 +3 from last week
DB decline 4 sets 12-15 with 45lbs, very controlled, constant tension
BW dips 4 sets between 12-15 on all sets
incline hammer strength
110x10 drop 90 x 4
110x11 drop 70x4 50x11
machine flys - 3 sets drop on last set all sets supersetted with push ups
4 sets drop on last 2 sets, double drop on last set
rev grip oerhead cable ext 3 sets 10-12 with drop on last set.
dip machine 3 sets supersetted with cg pushups
standing rope crunch - really like these, feel like im really able to overload my abs
lying cable rev crunch - - another great way to overload the abs...lay on the ground and put your feet in handles and do rev. crunches, good stuff!!
cable chops 4 sets
ab coaster to the sides 4 sets of 30!
started to loose my focu thinking about my pwo meal and studying and what not but oerall a very solid workout, i feel like i was really able to oerload my chest with the heavier weights and forced reps so im happy!