Chest


Superset incline dumbbell with incline barbell(intense fascia stretching after each set)
Sets…..65x9,70x6,70x6/135x6,135x3,140x3(really had to “feel” for my weights on incline barbell, have had a bad left shoulder for quite a while and have done exclusively dumbbell. Big change, but was happy to do them with no pain!

Superset fly machine with seated chest press
Sets….70x12,90x12,110x12/170x6,190x6,210x3(missed the hammer strength press here, really wanted to use it. Didn’t see it till after I was finished!

Superset decline barbell with Incline barbell(this was very tough, going back to inclines again!)
Sets….205x4,185x6,(205x6,135x6)last set drop set!!/135x2,115x4,115x4

Flat dumbbell presses
Sets….75x6,80x4(these are usually warmup or first sets for me!)


Triceps

Power rack extensions(very good form, elbows close, rest/pause as needed)
Sets….95x9,95x7,95x5

Smith machine reverse presses(what a difference in smith machines from the last gym! The other had virtually no resistance compared to this one!!) did not count machine, just plates.
Sets….50x6,40x10,50x6

Standing bar nuetral grip press downs(these were great, never did this portion of the 8 week tricep workout due to not having this bar before!)
Sets….120x12,150x12,(120x10,80x8,40x12)triple drop set, went to a different pulley system, could not use as much weight. Ran out of weight on the other one.

French press using preacher bench
Sets…..70x8,80x6,80x6

Finished them off with tail ends
28 reps to failure

My wife wanted to work with me today, I told her she would be sorry!! She was a trooper though, and hung in there!!(a little moaning about whats next, but otherwise ok)

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