**UPDATE**
It's funny, I'm noticing I only write a post the day after one of my favorite training days, you guys must think I only train upper body. As much as I wish that was the case, legs get thrown in 2x a week, too. I just don't even want to think about legs the day after training them....
Here's some ass to start your day off right-
Yesterday was chest day-
I tried the bodyweight challenge on the bench. 230 on the bar, till failure, for 10 sets. Something I've only done a few times before. It's funny, the first few sets feel like nothing! Set 5 feels like
Satan is splitting your chest open, preparing to take a shit inside of your soul (more or less). Timing this exercise with other chest training is tough, it really burns you out! I did 5 sets wide and 5 sets narrower grip (not tricep press distance, just a little narrower that I'd naturally go).
To avoid redundancy, I tend to do 1 pressing movement followed by flys or something along those lines (when possible)
Dumbbell flys are always a great exercise. Focus on driving the ditch of your elbows into each other, your chest should really flex here. The contraction and the negative are the building blocks here. I think this is the most important movement for building a round chest.
Incline DB presses- Simple 4 sets followed by a drop. Classic, no need for improvement here.
Standing cable flys- Another staple. It's amazing how many people I see never touch this movement, and have no idea how much they're missing.
I thought about going back under the bar and doing a few heavy bench sets, that was just a thought (not having a spotter yesterday cramped my style a bit).
Seated chest press- Although this is more or less the same movement as a bench press, the machine keeps me in line and allows me to go heavier while maintaining good form. There is a time an place for a machine/ smith. They're not for pussies, although I used to think they were. They are also great tools for supersetting on.
Seated machine flys- Once again, similar movement as the DB flys, so I did 3 giant sets and really focused on that squeeze.
Dips- Ha, haha, what a joke these were. A couple sets of 15-20 at bodyweight and my legs were shaking so bad I could hardly stand on the platform.
Seated low press- I'm happy my gym has all three of these pressed. The low press normally wouldn't be appealing to me, as I'm not a huge fan of decline benching. However, this really allows me to contract my inner chest if I position my hands properly. Also, you feel good here as weights feel pretty light on this movement.
Finished up with some hanging leg raises (4 sets of 20, in case you're wondering), 3 sets of flutter kicks (50 reps, 25 each leg), leg lifts (3 sets of 30) and some calf raises.
Overall this felt pretty good. I'm definitely getting stronger and looking fuller. Almost time to buy some new T shirts, as I look like "that guy" right now. XXL's always make my arms look tiny, though
Today is shoulders, all feedback and input is appreciated!
Much love! -WP
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