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Old 01-12-2009, 07:34 PM   #18 (permalink)
-GSP-
Flyweight
 
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01.12.09 - Chest & Triceps

Flat BB Bench Press
145x12
155x10
175x6
195x2
165x7 (failed on the 8th rep)

Incline BB Press
115x15
135x10
155x6
145x5 (focused on explosiveness here)

Incline DB Flys
20x15
25x10
25x10

Chest Fly Machine

85x15
100x12
100x12
*drop set
70x10

**pretty adequate chest workout. I wanted to rep it out but my partner forced me to go heavy so I really had no choice but to follow along.**

Skullcrushers (EZ BAR)
50x10 (1 CG Press followed immediately with 1 rep of skullcrushers; did this ten times)
60x8 (same style as above)
70x5 (same style as above)
50xburnout (17 actual skullcrushers, 10 CG bench press)

Rope Pressdowns
90x15 *superset w/45 lb DB OH Extensions @ 10 reps*
110x10 *superset w/45 lb DB OH Extensions @ 10 reps*
120x6
*drop set*
100x8 *superset w/35 lb DB OH Extensions @ 10 reps*

Dips
BWx10
BWx8
BW8

Decent day. We'll see how tomorrow goes. Back & Biceps tomorrow with my friend, I was trying to convince him to do some legs but meh, we're doing that Wednesday so no big deal.
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