First my android phone and now my computer giving me problems.. i did post up my logs from the past week, but for some reason its not here.. i know it aint the website, so it has to be my computer.. ill just take it from todays workout...
The week headed up to today was just basic workouts since i have been super busy since black friday and hiring two new guys at my store. my workouts averaged about 45-60 minutes depending on the day and the workout. I saved the heavy weights for this morning since it was my time with free weights...
DAY 21-CHEST BLAST
SUPPLEMENTS-
8 Yok3d
3 Scoops of OG Jack3d
4 Scoops of Modern BCAAs
1 PA
Incline Hammer Press
100lbs for 2 sets of 20
110lbs for 2 sets of 15
120lbs for 1 set of 10
125lbs for 2 sets of 8
Some people dont really see the benefits of this movement. its like doing basic presses mashed up with flyes depending on the width you hold the dumbbells. it adds more density to the pectoralis major...
Incline Barbell Press
225lbs for 2 sets of 15
315lbs for 3 sets of 10
225lbs for 1 set of 20
After a brutal warmup set with the hammer press, doing these inclines are actually a little light. I recommend any of you to try this and tell me how you feel... i love the pain...
DB Flyes
50lbs for 2 sets of 15
60lbs for 2 sets of 15
70lbs for 1 set of 10
80lbs for 1 set of 10
90lbs for 1 set of 10
100lbs for 1 set of 8
Dont ask why i did so many of these, i was in the zone and the right music was playing on my ipod, so just decided to scare the crap out of everyone who was near me.. it actually worked.. hahaha
Weighted Dips
2 plates for 2 sets of 15
3plates for 2 sets of 10
4 plates for 2 sets of 8
When I say plates, im talking about 45lb plates. i find it embarrassing if you are a big dude and you use lower weight than the 45lb ones. with triceps, you have to go all out if you want them to grow.. thats how i feel anyway.
Smith Machine Close Grip to the Neck Presses
225lbs for 3 sets of 15
315lbs for 2 sets of 10
405lbs for 1 set of 6
These presses are not for the weak. I mentioned to a few of the guys that these presses add a little more mass to your outer head while also targeting your third head of the triceps. its not an easy movement, thats why i highly suggest using the smith machine.
Diamond Push-ups
3 sets of 40
I like to keep the pump so thats thy i always do various push ups...
Warm down set- Seated Cable fl
180lbs for 4 sets of 15
On this last set I mainly focus on the squeeze and the contraction of the muscle. Just as im about to squeeze the pecs, i hold the position for 2-5 seconds and on the negative i try to control it slowly.. this freaking hurts but in the end it all pays off..
POST WORKOUT-
65grams of Wheybolic Extreme 60 ( this protein in my eyes is amongst one of the best out there.. yes it is a *** brand, but i think the quality of this protein is superior to others.. I know people like to use name brand proteins, mainly for its taste, but it should never be about the taste. to me quality means more..