Changed some things around this week and teamed up some muscle groups I haven't done together in a while. Always feels good to change things up. Today I worked out solo but as usual, pushed myself as hard as I could. This is what went down....
1. Incline Smith Machine Press:
warmup 135 : 2 X 20
warmup 225 : 1 X 10
255: 3 X 8
Last set was a drop to 225 X 6, 135 X 20
Kind of pathetic benching in my mind. Haven't done bench in a while and despite not being able to push as much as I used to (while I was training like a powerlifter) my chest looks bigger than ever!
2. Alternating Dumbbell Curls:
warmup 35's: 2 X 15 (each arm)
warmup 50's 1 X 8
60's 3 X 5 with slow negatives
last set was a drop to 50's 1 X 6, 35's 1 X 8
55's 1 X 6 dropped to 35's 1 X 10
3. Pulley Flyes SS with flat dumbbell press
Flyes with 80 lbs per: 1 X 10 SS dumbbell press with 80's 1 X 10 (chest felt cooked already!)
Flyes with 90 lbs per: 1 X 6 SS dumbbell press with 80's 1 X 6 (HA!!)
Flyes with 80 lbs per: 1 X 8 SS dumbbell press with 70's 1 X 10
4. Barbell Curls
Went very light here since heavy barbell curls have instigated tendon issues in the past.
95 lbs 3 X 10 with a very slow tempo squeezing at the top and a slow negative
5. Machine Flyes SS Hammer Strength Press SS Pushups (Jordan STYLE!!)
Flyes 175 1 X 12 SS Hammer Strength (3 plates per side) 1 X 8 SS Pushups 1 X 15
Flyes 175 1 X 8 SS Hammer Strength (3 plates per side) 1 X 5 SS Pushups 1 X 12
Flyes 165 1 X 8 SS Hammer Strength (2 plates per side) 1 X 12 SS Pushups 1 X 7 (cooked!)
6. Close grip easy bar curls
Once again I went pretty light here and just concentrated on the squeeze since I was fried at this point.
95: 3 X 12 with a very slow tempo. Able to get 12 each set which was at the complete failure point.
and DONE.
