Another days goals reached, did chest/back today. Each day is one less to do and one closer. I figure if I keep my exact schedule, I have only 15 training sessions left to be where I need to be. That is a very short time. (the last week does not count as contest prep per sey, it is manipulation of nutrients to enhance what you have acheived). So, it is necessary to make each one count. Here is todays...again, stopping short of failure, and very little rest between sets. This workout took approximately 70 minutes, a bit longer than I would have liked, but there were a couple times I had to wait to use something. I varied things up a bit here today, did barbell inclines instead of dumbbell and did decline barbell bench, but stuck with dumbbell flat bench.
Chest
Flat dumbbell bench
(warmup)...30x15,50x10,60x5,70x5
Sets....85x7,95x5,100x2,100x2,90x4
Incline barbell press
(warmup)...135x6
sets....165x6,190x6,185x6
Decline bench(not very strong here today)
(warmup)...185x6
Sets...225x3,225x3,225x3(was getting a bit fatigued here, not much rest between any of the prior sets)
Flat dumbbell flies
Sets...50x10
(rested a couple minutes before going on to back, made a difference on my chins)
Back
Wide grip chins
Sets...BWx10,BW+15x9,BW+15x8(was up on these, usually use only a 10 strapped around me...I was able to do this a week or so ago, and I always try to improve on something each time, at least not go down)
Bent over barbell rows(stand on raised platform for good stretch)
Sets....135x12,150x12,150x10
One arm dumbbell rows
Sets...70x10,85x10(again starting to fatigue here, so I stopped a bit short)
Underhand close grip pulldowns
Sets...105x10,105x10(stretch all the way out on these, and concentrate on resisting that stretch on the pulldown)
Shoulder width chins with and without assist, good form.
Sets...30x10,6
Hypers
Sets...3 sets of 10 with 25 lb. plate
All in all good workout, was in one of those moods though where I was really torn on how good! I know I made the right decision to stop short on some sets, but it feels bad. Oh well, contest trainig is a bunch of ups and downs.
United StatesChest
Flat dumbbell bench
(warmup)...30x15,50x10,60x5,70x5
Sets....85x7,95x5,100x2,100x2,90x4
Incline barbell press
(warmup)...135x6
sets....165x6,190x6,185x6
Decline bench(not very strong here today)
(warmup)...185x6
Sets...225x3,225x3,225x3(was getting a bit fatigued here, not much rest between any of the prior sets)
Flat dumbbell flies
Sets...50x10
(rested a couple minutes before going on to back, made a difference on my chins)
Back
Wide grip chins
Sets...BWx10,BW+15x9,BW+15x8(was up on these, usually use only a 10 strapped around me...I was able to do this a week or so ago, and I always try to improve on something each time, at least not go down)
Bent over barbell rows(stand on raised platform for good stretch)
Sets....135x12,150x12,150x10
One arm dumbbell rows
Sets...70x10,85x10(again starting to fatigue here, so I stopped a bit short)
Underhand close grip pulldowns
Sets...105x10,105x10(stretch all the way out on these, and concentrate on resisting that stretch on the pulldown)
Shoulder width chins with and without assist, good form.
Sets...30x10,6
Hypers
Sets...3 sets of 10 with 25 lb. plate
All in all good workout, was in one of those moods though where I was really torn on how good! I know I made the right decision to stop short on some sets, but it feels bad. Oh well, contest trainig is a bunch of ups and downs.