Here is a helpful tool to figure your round about MAX bench.
This is the first time I was able to do this. About 15 minutes later I did 255lbs for 4 reps. Next week I think ill be going for 235lbs for at least 8 reps. As of today I’m at 176.5, and its going up about a pound every week.
Today I warmed up for 2 sets @135lbs
5 x 5 @ 225lbs
165 lbs repped out for 20!
160lbs for 10 reps, and 2 sets of 225lbs for 5 reps
135lbs for 10 , and 2 sets of 225lbs for 5 reps
3 sets of 10 @ 30lbs
3 sets of 35 reps with 15lbs
Yesterday I started taking Renewal spray, so far I have noticed a slight increase in energy and focus. Still to early to make any other judgment, as for the taste its kind of like watered down vodka.
My current weight was 168.5lbs.
Today we did the 5x5s again, gotta love them.
5 x 5 @ 230lbs then I did 135lbs till fail and I got 30! only hit 23 last week.
Incline Smith machine
5 x 5 @ 180lbs
Decline Dumb bell flies
3 sets of 10 @ 40lbs
3 sets of 10 @ 130lbs supersetting with push ups till fail.
5x5s are KILLER! try them out.
Today I did a 5×5 work out, its like the 10×10 but 5 sets of 5 reps and heavy! As always warm up, I use the machine chest press on 85lbs and just loosen up a bit. I did NOT do any abs because im a super sore. Tomorrow I will do crunches and planks (Wednesday is my off day. Sometimes ill jog).
5×5 @ 225lbs then I repped out 135lbs for 23!!
5×5 @ 75lbs
My friend and I went a little crazy with this one!
230lbs for 5 reps
270lbs for 5 reps
320lbs for 5 reps
340 for 3 reps ( left arm failed on the 4th)
back down to 320lbs for 5 reps
3 sets of 10 at 115lbs superset with Pushups till fail.
This was a great workout and I had an insane pump after, I’m going to hurt tomorrow.
Today I did my 10×10 for back and shoulders, it was brutal! My entire body is sore for the first time in months. I took it easy on my shoulders because of pains I’ve been having on the right side (think it might be my rotator cuff).
Close grip V pull downs: 10×10 @120lbs
T Bar seated rows: 10 reps @ 50lbs , 10 reps @ 70lbs, and 10 reps @ 80lbs
Uneven grip pull ups (one arm on bar, the other grabbing a towel or rope hanging from the bar): 3 sets of 15 reps rope in left and right hand and one set without the rope.
Dumbbell shrugs: 3 sets of 10 @ 60lbs
Arnold Dumbbell press: 10×10 @ 25lbs
And last I did Front plate raises: 3 sets of 10 @ 25lbs
Tomorrows cardio and abs but it wont be till later in then night. But i should be getting my phone tomorrow!!
Remember the more muscle you have the more your body will metabolize fat and increase your caloric effectiveness. So PUMP UP!
Today I topped my best flat bench of 275lbs and hit 280lbs. I was stuck at 275lbs for about a month, todays max was alittle sloppy but much better than when I did the 275lbs. I was so happy about putting this up after so long. Check it out.
Heres my Chest workout for today:
Flat bench: Set 1, 155lbs for 10, Set 2, 255lbs for 5, Set 3, 280lbs!!!! for 1, Last Set, 185lbs for 12.
Incline dumbbell press: 10×10(that’s 100 reps remember) @ 50lbs.
Cable Crosses(drop set) 3 sets @ at least 15 reps of 25, 15 @ 20 , and 15 @ 15lbs (so that’s at least 45 reps each set).
Push ups: 100 set 1 i did 61 rest a minute or so then did 39.
Today I only did Planks for no less than a minute for 3 sets
Try it out with a weight your comfortable with and let me know what you think. Tomorrows Back and Shoulder so till then kids …