Exercise Log 2.2.14 (Chest Day, No Cardio)

Quick log for chest day, had a fun time and an effective workout. Again, standard warmups done before every set listed.

Flat Bench Press: Going with a different strategy today. I know that my max press last week was rough on me and that I didn’t see myself doing it again, so instead I wanted to try to push volume on a sub max weight to try to see how much I could push. So I did 6 working sets of 5 reps @ 145lbs.

Inclined Dumbbell Fly: I’ve been doing a lot of inclined/declined pressing in the last few weeks so I decided to do more flys. This was a refreshing change of pace felt it really good. 4 sets of 12 reps @ 30lbs.

Declined Dumbbell Fly: 4 sets 12 reps @ 30lbs.

Seated Chest Flys: Sets 1 & 2) 12 reps @ 90lbs. Sets 3 & 4) 10 reps @ 105lbs. Set 5) 8 reps @ 120lbs.

Seated Reverse Flys: Set 1-4) 10 reps @ 90lbs. Set 5) 8 reps @ 105lbs.

Reverse Standing Flys / Side Raises: 3 sets 10 reps rev. flys / 8 reps raises @ 25lbs.

Dumbbell Pullovers: This is an interesting chest/lats exercise that I often skip, but it’s very nice because it works a lot of different things… it definitely is more a lat exercise than a chest one, but I definitely felt it in my chest enough to warrant doing it on chest day. I figure I’ll link it real quick for anyone interested.

Protip: Be sure your head is on the bench somewhere that it gentle rests on the edge to avoid neck strain!

… 4 sets of 10 reps @ 50lbs.

Innies & Outties / Pushups: During the dumbbell flys I had a little fatigue that caused my arm to sort of rotate in an awkward fashion. I didn’t hurt myself but it reminded me that exercising those rotator cuff stabilizing muscles is important, so I decided to throw in 3 sets of innies & outties (very light weight rotation of the arm in and out from the body to exercise those muscles). Then did 10 reps of pushups. 3 sets total.

Skipped cardio again, didn’t have time, but did take a few minutes to stretch myself out particularly my chest.