Just thought I put up tonights chest workout...did alot of volume, which is something I have been trying out..To see if my body likes it...
Smythe Incline press (30 degree) - 90 x 15, 140 x 12, 180 x 12, 230 x 10, 270 x 10 + 1 (F), 320 x 6 + 1 (F), 180 x 20
notes - counted only plates, dont know what the weight is on the smythe, I think 20lbs or so...short rest periods around 60 seconds...F - is Forced rep...
Paramount Fly's (machine flys) - 100 x 20, 130 x 15, 160 x 12, 190 x 12, 220 x 12
notes - the paramount fly I got in my gym is the one, where the put your forearms on, where your arms are in a L shape ...I focus on keeping my chest way out, and deltoids stuck to the back rest...
Smythe neck presses - 90 x 20, 140 x 15, 180 x 10 x 10 + 1 (F)
notes - counted only plates, these are done with the bar going down to your neck, and my elbows are way out, in line with the bar...I also, pause at the bottom of each rep for a second or so....
Cable crossover's (life fitness) - 30 x 20, 35 x 20, 40 x 20, 45 x 15
notes - light sets, but done with very little rest, 30 seconds max, inbetween sets...had a full and crazy pump after these, chest looked huge (for me..LOL)
after these went staight to ....
Bodyweight dips - BW x 10 x 10 x 8-9
notes - just used my bodyweight, as my chest was fried...very little rest...great pump, and felt full as hell....
a great workout....
Smythe Incline press (30 degree) - 90 x 15, 140 x 12, 180 x 12, 230 x 10, 270 x 10 + 1 (F), 320 x 6 + 1 (F), 180 x 20
notes - counted only plates, dont know what the weight is on the smythe, I think 20lbs or so...short rest periods around 60 seconds...F - is Forced rep...
Paramount Fly's (machine flys) - 100 x 20, 130 x 15, 160 x 12, 190 x 12, 220 x 12
notes - the paramount fly I got in my gym is the one, where the put your forearms on, where your arms are in a L shape ...I focus on keeping my chest way out, and deltoids stuck to the back rest...
Smythe neck presses - 90 x 20, 140 x 15, 180 x 10 x 10 + 1 (F)
notes - counted only plates, these are done with the bar going down to your neck, and my elbows are way out, in line with the bar...I also, pause at the bottom of each rep for a second or so....
Cable crossover's (life fitness) - 30 x 20, 35 x 20, 40 x 20, 45 x 15
notes - light sets, but done with very little rest, 30 seconds max, inbetween sets...had a full and crazy pump after these, chest looked huge (for me..LOL)
after these went staight to ....
Bodyweight dips - BW x 10 x 10 x 8-9
notes - just used my bodyweight, as my chest was fried...very little rest...great pump, and felt full as hell....
a great workout....
