CHEST!
cable flyes:
45lbs per sidex50x1 to really stretch and flush blood into my chest and warm up my shoulders.
flat bench:
135x15x1
225x10x1
315x12x1
405x2x1
315x13x1
okay I was bitching about not being able to hit 315 for more reps or 405 for more reps and when I was done I realized that I had thrown in a set of 225 ridiculously slow reps before my heavier sets. My first two sets were 5 seconds up, long pause at the bottom, 5 seconds to the top. I was doing this to help my lower end drive and get a great stretch at the bottom to prevent tears. I get so into my sets and into the zone that I forgot all about this shit til I just got home.
DUMBBELL FLAT BENCH FLYES: oh how I missed THESE!
60lbsx12x1
60lbsx12x1
80lbsx9x1
80lbsx8x1
Incline dumbbell incline bench and fly super combo:
50lbsx20x1 incline bench supersetted with 50lbsx20x1 incline flyes. The way I did it was I'd press the weight up, do a fly, and bring it back up and start all over for one rep. THIS WAS BRUTAL! My chest looked fucking BEAUTIFUL in the mirror.
TRICEPS!!!
underhanded tricep pressdowns:
140lbsx15x1
supersetted with...
overhanded tricep press downs:
140lbsx15x1
hammer grip tricep pressdowns: unilaterally...
70lbsx10x1
70lbsx10x1 SUPER SLOW!
nautilus seated nitro pressdowns: DADDY LIKES! This is a new machine in the gym and wanted to try it. I HAVE NEVER FELT MY TRICEPS SO WELL DURING ANY EXERCISE! THIS IS A MUST HAVE! Just like any other new piece of equipment, I slowly pyramid up to see how much weight I can handle on it instead of diving in and risking injury.
140lbsx15x1
200lbsx15x1
255lbsx15x1 FINALLY it got hard. I LIKE THIS THING!
I've recently acquired the mentality that unless it's hurting, you're not building muscle. When you start to want to quit, it's time to kick it into gear and really push it hard. I did that today in all my exercises and am feeling GREAT!!! AND on a side note, when doing the flyes I wanted to see if I can curl the dumbbells. I did a set of 3 with 80lbs just for kicks and got it easily. Which brings me to a new questions.
SHOULD I WORK SHOULDERS ON MY CHEST DAY AND TRAPS ON MY BAKC DAYS AND HAVE A DAY SOLELY FOR ARMS? If my arms aren't tired from the back or chest work, they can get hit HARDER on their own days and can get supersetted with together to really blow them up. I'm thinking after this week, it'll be something to try.