Today was a pretty darn good day in the gym. I took a scoop and a half of “Animal Rage”
preworkout formula and then hit it hard.
It was chest day today and I planned to attack it with a vengeance.
The gym was pretty crowded so I decided to start on the
Incline Bench Press. It seems to always
be vacant. That’s probably why everyone
in my gym seems to have a huge lower chest and nonexistent upper chest, along
with massive triceps and no biceps, lol.
Don’t be one of those guys!
Please hit your upper chest!
Anyway, I warmed up with just the bar and did slow methodical reps
concentrating on my form and getting the blood flowing. Not sure how many reps I did, but it had to
have been around 25-30. Not to failure
though. For my second set I moved up in
weight to 135 lbs. I performed 15 very
strict reps, again not to failure. My
third set I went for 185 lbs for 12 solid reps.
My chest was really getting a good pump, especially in my upper
chest. For my Third set I went for 225
lbs. for 8 slow and full reps. I took a
video of this set, which I will be uploading to one of my youtube
channels. I decided to go for a fourth
set, although my chest was burning like crazy and really pumped at this
point. So for my final set of inclines I pushed 225
lbs. again for just 5 excruciating reps.
It felt like my chest might explode!
I took a 5 min rest between my exercises.
For my second exercise I would be doing dumbbell bench
presses. Since my chest was beyond
warmed up I decided to start out with what is usually my medium weight before
going really heavy. I grabbed a pair of
100 lbs dumbbells and plopped down on a bench.
I was still feeling pretty drained but the 100s are usually easy for a
quick 12-15 reps. I laid back and
started pushing. My chest was
screaming! I only managed 9 reps for the
first set. After that pitiful
performance I decided it would be best to stick with the 100s for the next
set. I rested about 3 mins, and grabbed
them up again. This time I was able to
push out 10 reps, but my chest completely gave out when I tried for number
11. I felt like I got all I would out of
this exercise and decided to move on.
After a short rest of maybe 2 mins I made my way to the
cable machine. My plan of attack was to
do light cable flyes to really finish off and pump my chest into oblivion. So I set the cables to the top position with
some “D” handles on the cables. I had 35
lbs. per hand, and locked my arms into position. With slow precision I got in 10 reps pausing
when my hands were together to force more blood into my chest. I then traded off with my Partner. When she finished I went for the second
set. I moved the handles down 4 notches
to hit a different area of the chest at a slightly different angle. I pumped out 10 more reps with 35 lbs per
arm, again squeezing the handles together for a 2 count. After my partner went again I again moved the
handles down another 4 positions to hit more of the mid chest range. I dropped the weight to 30 lbs for this set. Bringing the cables parallel to the floor at
the midline of my chest squeezing another 10 reps out. A quick trade with my partner and it was up
to me again. I dropped it yet again
another 4 positions for a very low angle approach. The weight was moved at angle upward from my
lower legs til I touched the handles in front of my nose. This contracted my upper chest very hard for
10 brutal reps! Finally we were ready
for the very bottom position of the cables.
I dropped the weight to just 20 lbs.
This position contracted my upper outer pecs along with my front delt
really hard and was a very vicious set to failure at 21 reps!!!
That concluded the chest portion of my routine. I decided to also do some ab work again. I did hanging leg raises. A set of 15 reps, then 7 reps, then 10
reps. I got a 50 gram protein shake and
left!
I hope that this will give someone some insight as to what I
am doing and maybe someone else can try it and let me know what they
think. Stay tuned for tomorrow’s
routine!!!
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