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Chesticles
Mecca V.I.P.
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Thanks for the comments everyone, here's my session from today.
Chest
Incline Smith Machine Press (lbs)
154 x 14 + 4 + 2 total = 20 reps (Target 11 - 15)
Hold dumbbells at top of position, lungs full of air for 10 secs, lower to bottom of movement and hold with 60lb dumbbells for 60 secs
Destroyed the incline. Right before I lifted I started thinking back to the days of Team Big Paycheck, and when me and Pummie would scream it at each other across the gym when we where working out Fired me up I tell ya.
Shoulders
Seated Dumbbell Press (lbs)
60's x 9 + 4 + 3 total = 16 reps (Target 11 - 20)
Hand on wall turning away shoulder stretch for 60 secs
Back Width
Rack Chins (lbs)
Bodyweight + 66 x 11 + 8 + 4 total = 23 reps (Target 11 - 20)
Lat pulldown stretch with 220 lbs for 60 secs
Plates kept sliding everywhere on me though
Back Thickness
Deadlift (lbs)
264 x 14 (Target 12 - 20)
Pulling on stationary equipment with a hunched back for 60 secs
I think that was 14, I might of miscounted I was so lightheaded after it lol.
Triceps
Seated Dumbbell French Press (lbs)
80 x 12 + 5 + 4 total = 21 reps (Target 11 - 20)
Hold bottom of standing french press movement with 40lb dumbbell for 60 secs
Abs
Decline bench sit ups - 4 x 15
Notes for next time:
Done in 50, cardio tomorrow
Chest
Incline Smith Machine Press (lbs)
154 x 14 + 4 + 2 total = 20 reps (Target 11 - 15)
Hold dumbbells at top of position, lungs full of air for 10 secs, lower to bottom of movement and hold with 60lb dumbbells for 60 secs
Destroyed the incline. Right before I lifted I started thinking back to the days of Team Big Paycheck, and when me and Pummie would scream it at each other across the gym when we where working out Fired me up I tell ya.
Shoulders
Seated Dumbbell Press (lbs)
60's x 9 + 4 + 3 total = 16 reps (Target 11 - 20)
Hand on wall turning away shoulder stretch for 60 secs
Back Width
Rack Chins (lbs)
Bodyweight + 66 x 11 + 8 + 4 total = 23 reps (Target 11 - 20)
Lat pulldown stretch with 220 lbs for 60 secs
Plates kept sliding everywhere on me though
Back Thickness
Deadlift (lbs)
264 x 14 (Target 12 - 20)
Pulling on stationary equipment with a hunched back for 60 secs
I think that was 14, I might of miscounted I was so lightheaded after it lol.
Triceps
Seated Dumbbell French Press (lbs)
80 x 12 + 5 + 4 total = 21 reps (Target 11 - 20)
Hold bottom of standing french press movement with 40lb dumbbell for 60 secs
Abs
Decline bench sit ups - 4 x 15
Notes for next time:
- Up weight on incline smith & drop back stretching weight
- Get above 16 reps on DB press
- Up weight on rack chins
- Get over 14 reps on deadlift
- Up weight on french press
Done in 50, cardio tomorrow