Winged tonight’s chest session. I HATE that detrained feeling/look when you’ve been eating like shit (LOL dessert at every meal for the last 5 days, hahahahahah), shit sleep, lots of travel, etc. I actually got in a 30min shoulder session and 30min arm session (didn’t wanna keep the fam waiting on their resident meathead) in DC… very wellstocked hotel gym at the Washington Hilton (DBs up to 100lbs!)
but I digress. Got up at 4AM this morning so I was a bit fatigued today, debated waiting till tomorrow, but fuck thattttt.
Bench press off pins (pins 2in. off chest) - enjoyed this. wanted to do incline as my main “bb’ing” lift, but thought this might be a nice way to “wake up” my CNS, blahblahblah science bs etcetc
95 x 8
135 x 8
185 x 5
225 x 5
245 x 3
265 x 3
285 x 3
315 x 3 - low rest b/w all sets, strong and solid reps. struggled a lil’ on the very last rep.
Incline bench - felt a bit heavy today, but that’s too be expected. I never come back strong after some time off/bad eating, lolz.
135 x 15
155 x 15
175 x 10
205 x 6
245 x 6 - LOL that was difficult haahahah. fml.
225 x 6
205 x 6
185 x 6 - VOLUME
Incline DB flies - turned in DBs and squeezed chest harddd on each rep. These bother my right shoulder, as they always do. sticking to cables.
30s x 10
40s x 10
50s x 10
Flat bench FINISH HIM!!!
135 x 30, 25, 18
Rope pressdowns - took a page out of waylander’s book and tried to hit triceps like he does (“rope pressdowns from all angles”)
#6 x 15
#7 x 15
#8 x 12 - very low rest b/w these sets, VERY deliberate spreading of rope and squeezin.
----sped up pace a little
#10 x 10
#11 x 9 - GOD THE PUMP
OH rope extensions
#9 x 12
#10 x 10
#12 x 8 - GODDDD CANT EXTEND MY ARMS
Deadstop DB extensions on floor - took a page out of synergy’s book, FUCKING AWESOME exercise.
60 x 12
75 x 10
90 x 10
v-grip pressdowns
3 heavy sets of 10 reps.
Kickback / DB hammer curl finisher (ACTIVE REST!) - 15s for 10/10, 3 sets with no rest. luv
calves. luv.
