K all hail the mighty chest day
Bench
95lbs x 8
105lbs x 6
115lbs x 4
120lbs x 4
125lbs x 4
130lbs x 4
135lbs x 2
drop sets
115lbs x 8
95lbs x 6 *paused + 6 normal
smith machine incline press
20lbs per side x 10
25lbs per side x 2 sets of 10
20lbs per side x 8 w/pause
Honestly, I feel the chest pump wayyy more when I do smith machine incline as apposed to regular, W/E
cable cross over
3rd pin
low setting x 10
middle x 10
high x 10
2nd pin
low setting x 15
middle x 15
high x 15
1st pin
low setting x 20
middle x 20
high x 20
slight incline DB power fly SS plate squeeze
30lbs/10lbs
x 15/30
32.5lbs/10lbs
x 15/30
35lbs/10lbs
x 11.75/30
Longest 11th rep in the history of the world
drop set power fly
37.lbs x 6
30lbs x 8
25lbs x 8
20lbs x 12
hammer strength incline chest press machine
30lbs
x 12, 11, 10, 9, 8
20lbs
x 8 + 8 partials
close grip bench SS DB tri ext.
65lbs/10lbs
x 8/12arm
x 8/12arm
x 8/12*arm
EZ bar cable tri ext.
30lbs x 15
42.5lbs x 10
30lbs x 15
D handle reverse tri ext.
1st pin
x 10arm
x 12arm
pec fly machine
55lbs
x 15
x 15
Fin.
I’m at a crossroads my friends.
Not really sure which way to go
Maybe I need to change some things
I read a Q & A with dana linn bailey and NO she isn’t on steroids…
Lots of people asked that…
Her diet is high carb, moderate protein, low fat
She does 30-40 mins on the step mill every morning
and lifts for like 2.5 hours later in the day
She doesn’t believe in overtraining…
Um what else…
I don’t know
I put my heart and soul into this more than anybody knows, but I’m no where near where I want to be yet so obviously things need to be tinkered with
I actually eat way more calories than I should probably
Especially since I’m only 5’0
Just thinking out loud here, bare with me
RE: Cardio
if I am lifting for 2 hours, would it be more beneficial to lift for 1.5hrs and do 30mins of cardio
But how does that make sense because lifting weights burns more calories and builds more muscle which burns more calories
and I do lots of intensity stuff that is very cardio vascular
So I don’t know I don’t really have time to do two sessions a day
YEsterday I went back in the afternoon and did the step mill, but I didn’t work yesterday and gabe was at school so I could do whatever I wanted
Marshall says I should drink more water
Which maybe I should, but I pee so much as it is
but its not real pee, its like im anxious so I think I need to do I go hide in the bathroom for a while and nothing happens TMI
Marshall actually invited me to stay the night and it was like the most exciting thing ever, but I said no cause this bitch waxed my lip and I got this weird thing so I was super insecure and hiding underneath my jacket
but Im really scared because in like 3 weeks his ex is going to pop out his kid and then like
what if he falls in love with her all over again and forgets I exist
but I cant ask him if that’s going to happen cause he’ll say
Lol geeez, calm down little one
I AM CALM
I AM SOOOOOOOOO CALMMMMMMMMMM
K done thinking out loud
BYE
:O!!