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3-14-2005 (Chest)

Posted on: 2005/03/15, 09:25 AM by: spamalope
 
Still on week off from FT program.

This was a really good "free" workout. I tried negative machine presses today - AWESOME!!!!! :) I also got in FIVE pull-ups which has to be an all-time record for me (don't laugh). I really emphasized the low rep - high weight method getting ready for next week and the start of the new program.

I think I did well and it was actually a lot more fun. At the end of my workout, I didn't quite feel as zonked as I should but on paper I knew it was good so I hit the treadmill to get that tired feeling.

AWESOME END TO A SHITTY DAY!!!!

Machine Incline Presses: 12x150,6x170,5x175,4x180
One Arm Cable Rows: 10x100,10x100,9x105,8x105
Seated Machine Fly: 8x220,6x235,5x240
Machine Dips: 8x200,6x210,5x215
Seated Twistl: 23x205,10x205,10x205
Abdominal Machine (Life Fitness): 15x115,15x125,15x140
Cable Crunch: 15x155,15x150,15x145
Hanging Leg Tucks: 15,15,15
Cable Crossovers (per arm): 10x70,8x70,10x50
Hanging Dips: 10
Pullups: 5
Bench Negatives: 3x220

Cardio 20 mins:

15 @ 6.5mph
3 @ 7.6mph
2 @ 3.5mph

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