Exercise Log 3.16.14 (Chest Day, No Cardio)

Quick short log of my chest day. Kept it short, still nursing a sore shoulder but felt good about that because of the chronic issue I’ve had with feeling that I perhaps am going too long in my workout plan in general.

Short workout means short log though.

Flat Bench Press: Set 1) 5 reps @ 135lbs. Set 2) 5 reps @ 145lbs. Set 3) 5 reps @ 155lbs. Set 4) 5 reps @ 165lbs (took several pauses).

Chest Press (Machine): Set 1) 8 reps @ 100lbs. Set 2) 8 reps @ 115lbs. Set 3) 8 reps @ 130lbs. Set 4) 8 reps @ 145lbs.

Seated Cable Flys: 4 sets of 12 reps @ 30lbs. Focused on slow tempo and good chest contractions.

Hip Dumbbell Press / Regular Dumbbell Press: 3 sets of 10 reps each exercise @ 30lbs.

Inclined Dumbbell Flys / Inclined Shoulder Press: 4 sets of 10 reps each exercise @ 20lbs, slow tempo. Wanted to be careful not to aggrevate the shoulder.

Felt a little lingering soreness on the shoulder, but it’s getting better. I’m hoping by next week it’s completely healed, if not I’ll have to consider skipping chest day. Which is fine, I like my bench press and front squat to grow in parity and my front squat is a little lagging. Which is my next workout day…

We are definied by our Muses...

Projects & Links

The Thomas Jefferson Blog

My book that I wrote about a founding father who finds himself lost in time, set in the 2003-2006 post 9/11 Bush era of politics. Free for reading online, although I’ve abandoned efforts to get it published.
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Know True Evil

A small wallpaper page dedicated to those who lost their lives to the carelessness of government gone wrong.
Know True Evil ≫

Socialism WORKS!

Socialism WORKS! is a short website presentation I put together years ago with help from a friend. It is something of a snarky take on Socialism, critical of the advantages of Socialism from various origins of the idea.
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Xavier’s Blog

My good friend Xavier Von Erck’s personal blog, he’s also the director of all the pjfi.org websites incidentally.
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The Perverted Justice Foundation

Perverted Justice Foundation Inc. is a non-profit organization which works with law enforcement to help track and prosecute online predators. I help administrate all the sites on this network, in fact many of you may know me from my work there. If you don’t though, check it out.
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