Day 9 : Chest and Tri's
The Workout
Flat DB Bench
30x10
85x6
75x10
75x9
75x8
Incline DB Bench
65x8
65x8
Decline DB Bench (5 sec. negatives on first three sets
65x6
65x6 no rest
45x8
Flat DB Flys
35x10
35x9
35x8
35x7
Triangle Bar Tricep Pushdowns
150x10
150x8
One Arm Tricep Pushdowns
50x7 no rest
40x9
Standing Overhead EZ-Bar Tricep Pushes
75x8
75x9
75x7
Decline BB Bench Century
barx100
Flat DB Bench
30x10
85x6
75x10
75x9
75x8
Incline DB Bench
65x8
65x8
Decline DB Bench (5 sec. negatives on first three sets
65x6
65x6 no rest
45x8
Flat DB Flys
35x10
35x9
35x8
35x7
Triangle Bar Tricep Pushdowns
150x10
150x8
One Arm Tricep Pushdowns
50x7 no rest
40x9
Standing Overhead EZ-Bar Tricep Pushes
75x8
75x9
75x7
Decline BB Bench Century
barx100
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Dosage:
Two (2) full scoops 15 minutes pre-workout.
Energy/Focus : 8/10
At first I wasn't feeling very good at all. Energy was low, I was very tired, and couldn't focus. After about 25 minute I settled in, and everything felt up to par.
Pumps/Vascularity : 9/10
Pumps were very good today. I decided to go light on everything because once again my chest was feeling sort of tight and I do not want to hurt myself. The century at the end really knocked me out. The guy next to me bet me that I wouldn't get 100. About half way through I was dead, but managed to push the rest out.
Stamina/Endurance : 6.5/10
Eh, I wasn't satisfied with my stamina today. I was very tired after each set even though I went light on most everything. Incline DB bench today was very hard, and 8 reps with 65's is intolerable.
Recovery : 7/10
I had an average day in terms of recovery. I was tired after each set, but still did not take too long in between sets. It seems chest days and WF haven't gotten along too great yet .
Sides/Other Notes :
Well, I wasn't overly satisfied with todays workout, mainly the weights pushed/number of reps. I felt very weak to start off, but eventually settled in. It started off bad, but ended on the right note. But now I have a question:
I was considering doing low reps (4-5) for two sets on the big lifts and high reps (8-12) for the last two sets to hit the fast and slow twitch muscles evenly. Sort of the "best of both worlds" idea. Anybody have any thoughts on that?
Edit: I think I'm going to switch every week: Target fast twitch fibers one week then slow twitch the next.
Cangey's Workout Playlist
House of Pain - Jump Around
House of Pain - Jump Around
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