Post by 1705total on Apr 16, 2007 20:22:48 GMT -5
Chest day. Me and the nephew hit the gym hard again today. Chest was the muscle targeted for destruction.
First up Bench presses!
135 for an easy warm up
Mark does 10, I hit 20 easy reps
Mark then jumps to 185 for another 10, a little harder but still looks nice and smooth
I get 225 for 15, again nice and smooth.
225 for Mark, he gets 5 good hard reps, smooth on the way down, explosive on the way up, "get that weight up!" I yell.
315 for me, the first rep is easy, the second one is two, them my power curve drops off like a cliff and I barely manage 4.
Then we repeat, with the same results. Mark's arms and shoulders are straining but look ripped, he grits his teeth, and punds out 5 reps. He needs very little in the way of encourgement. But I yell at him anyway!.
I get 3 reps (Bench has never been a strong point and I have been stuck at 3-4 reps for this weight for awhile).
I now strip the weight to 135 and grab 40lbs dumbells. Its superset time! Pre-exhaust style
I instruct Mark to keep his ass off the bench when doing flys, it helps to arch the back causing a better contraction at the top.
10 easy reps, although 8-10 are a little shakey. Then directly into bench presses, up down up down, "push the damn weight" I yell!
Mark is struggling, sweating, and gritting his teeth. He can't get another rep, and now its time for 2 negatives. Mark is pushing with all his might but cannot stop the weight from dropping. We rack the weight and he sits up clutching his pecs and give me a half evil look and half a smile.
Now its my turn and Mark intends to "pay me back." The flys exhaust the pecs but not the triceps. With my pecs pumped its on to pu**y weight for benches! The bar just won't go up after 6-7 reps, now its my turn to do negatives! I am able to hold the bar for a down count of 10 on two reps and then I die. I get up cursing the pump!
One more set just like before!
Now onto a triset
Hammer incline presses-heavy for 8-10, followed by cable crosses overs with a medium weight for 12 and pec decks with a light weight to complete muslce failure.
Hammers go well, with a few forced reps, then onto cables, I see the striations in his shoulders and the viens are popping all over the place. Pecdecks make us both curse and we end up crunching for at least 5 minutes straight.
We do 3 tri-sets of what I firmly believe is some madman's sadistic ritual!
We end the workout with some posing.
Marks looking big and ripped. But both of our chest are fried and will not contract again.
We head home
First up Bench presses!
135 for an easy warm up
Mark does 10, I hit 20 easy reps
Mark then jumps to 185 for another 10, a little harder but still looks nice and smooth
I get 225 for 15, again nice and smooth.
225 for Mark, he gets 5 good hard reps, smooth on the way down, explosive on the way up, "get that weight up!" I yell.
315 for me, the first rep is easy, the second one is two, them my power curve drops off like a cliff and I barely manage 4.
Then we repeat, with the same results. Mark's arms and shoulders are straining but look ripped, he grits his teeth, and punds out 5 reps. He needs very little in the way of encourgement. But I yell at him anyway!.
I get 3 reps (Bench has never been a strong point and I have been stuck at 3-4 reps for this weight for awhile).
I now strip the weight to 135 and grab 40lbs dumbells. Its superset time! Pre-exhaust style
I instruct Mark to keep his ass off the bench when doing flys, it helps to arch the back causing a better contraction at the top.
10 easy reps, although 8-10 are a little shakey. Then directly into bench presses, up down up down, "push the damn weight" I yell!
Mark is struggling, sweating, and gritting his teeth. He can't get another rep, and now its time for 2 negatives. Mark is pushing with all his might but cannot stop the weight from dropping. We rack the weight and he sits up clutching his pecs and give me a half evil look and half a smile.
Now its my turn and Mark intends to "pay me back." The flys exhaust the pecs but not the triceps. With my pecs pumped its on to pu**y weight for benches! The bar just won't go up after 6-7 reps, now its my turn to do negatives! I am able to hold the bar for a down count of 10 on two reps and then I die. I get up cursing the pump!
One more set just like before!
Now onto a triset
Hammer incline presses-heavy for 8-10, followed by cable crosses overs with a medium weight for 12 and pec decks with a light weight to complete muslce failure.
Hammers go well, with a few forced reps, then onto cables, I see the striations in his shoulders and the viens are popping all over the place. Pecdecks make us both curse and we end up crunching for at least 5 minutes straight.
We do 3 tri-sets of what I firmly believe is some madman's sadistic ritual!
We end the workout with some posing.
Marks looking big and ripped. But both of our chest are fried and will not contract again.
We head home
