Sunday 11-23-03 Upper Chest, Speed Bench, Delts and Rear Delts
Today was a decent workout. I had one speed stack and was only 186lbs. Heres the routine: (30 sets, some hours to complete)
Incline Bench:
135x20 (warm-up)
225x10 (warm-up)
275x10.5 (extended warm-up)
315x3.5 (pissed me off!)
315x5 (Not 6 or 7 but only one rep off from my best)
335x1 (flew up)
355x1 (not too heavy, a little slow towards lockout)
365 (failed twice, ended up doing slightly assisted reps, which I dont count)
300x4
225x18 (to finish off)
Then 10 sets of Speed Bench with 30 seconds rest between sets:
160x3
160x3
160x3
160x3
160x3
160x3
160x3
160x3
160x3
160x3
Then Lateral one-arm cable raises:
40x15
50x15
60x15
70x12
One set of dumbell raises, 12 to the side and 12 to the front:
30's x24
Lastly Rear Delt machine:
135x15
155x15
180x15
255x12
Thats it. A decent workout. My main focus was reps, but threw some one rep lifts in as well. Didnt feel 100%, but had a good workout. ThanX for the encouragement!!!!