I went in today and tortured chest and triceps. Last week the one I chose emphasized supersets on the chest, and not tri's. Today I chose a combo that emphasized supersets on tri's and not chest. It was pretty good, my wife did it with me, had to give her her drink early, as some of you may know, she is a diabetic, and she worked herself so hard with me that at the end her blood sugar took a dive. I had a drink prepared for her, protein/dextrose/malto(small amounts of the latter 2), but it worked well and brought her right back. Anyway, great workout, had a great chest pump, then forgot all about it doing tri's! I espcecially liked the superset of V bar pushdowns with decline close grip pushups! What a burner! Had a couple people ask me what I was doing those for, chest or tri's, had never seen them done. Here was the workout...
Chest...
Non peak flies(fairly light, pre exhaust)
Sets....2 warmup sets..then...40x15,45x12,45x10
Forced dips(these were great, I normally do these with an 80 lb. dumbbell strapped around me, but do not emphasize the eccentric...what a difference this makes)
Sets...BWx8,45x8,45x8,45x8,45x7
Smith machine flat bench(this smith has a cable attachment, so used it also for more resistance...really cut down on the weight used!!)
Sets....180x6,180x3,190x3,210x1(this was just plates, do not know what the resistance or bar weight is)
Hammer strength machine( 1 set to failure, hold the last reap isometric)
Set.....180x4
Fascia stretching
Triceps
Superset Standing EZ bar presses with seated dip machine)
Sets...70x6,80x5,70x6/150x12,(200x4,170x6),180x11(emphasize bottom of stretch)
superset V bar pressdowns with decline close grip pushups
Sets...100x11,130x11,150x8/15,11,8
Superset overhead cable extensions with upper cable pressdowns(good flowing superset)
Sets...100x12,120x15,130x12/100x15,120x6,130x4
Superset seated barbell press(close grip) with close grip incline presses
Sets....65x12,85x6,95x4/95x6,95x4,95x4
Great workout. Some of the exercises I started too light on, some too heavy. I do have a good idea now of my set weights, so next time I do this workout, which will be in about 4 weeks, I will have a better idea of what weights to use.
United StatesChest...
Non peak flies(fairly light, pre exhaust)
Sets....2 warmup sets..then...40x15,45x12,45x10
Forced dips(these were great, I normally do these with an 80 lb. dumbbell strapped around me, but do not emphasize the eccentric...what a difference this makes)
Sets...BWx8,45x8,45x8,45x8,45x7
Smith machine flat bench(this smith has a cable attachment, so used it also for more resistance...really cut down on the weight used!!)
Sets....180x6,180x3,190x3,210x1(this was just plates, do not know what the resistance or bar weight is)
Hammer strength machine( 1 set to failure, hold the last reap isometric)
Set.....180x4
Fascia stretching
Triceps
Superset Standing EZ bar presses with seated dip machine)
Sets...70x6,80x5,70x6/150x12,(200x4,170x6),180x11(emphasize bottom of stretch)
superset V bar pressdowns with decline close grip pushups
Sets...100x11,130x11,150x8/15,11,8
Superset overhead cable extensions with upper cable pressdowns(good flowing superset)
Sets...100x12,120x15,130x12/100x15,120x6,130x4
Superset seated barbell press(close grip) with close grip incline presses
Sets....65x12,85x6,95x4/95x6,95x4,95x4
Great workout. Some of the exercises I started too light on, some too heavy. I do have a good idea now of my set weights, so next time I do this workout, which will be in about 4 weeks, I will have a better idea of what weights to use.