Sharpiedj
Olympian Member
TROG Posts: 16
Forum Posts: 516
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6th Febuary 2012 - Chest bust' up / PUSH DAY
I started off by warming up for 10 min on a cross trainer, i then moved on to calve rotaion maxed at 91KG superset with standing on a ledge for 25 reps aswell as off the floor.
First we started off with machine flyes
- 23KG (10 Reps)
- 36KG (10 Reps)
- 42KG (10 Reps)
- 42KG (10 Reps)
Then we moved onto flat bench press
- 60KG (Warm-up)
- 80KG (8 reps)
- 100KG (5 reps)
- 100KG (5 reps)
- 120KG (2 reps) Drop to 100kg for 5 reps drop to 80KG for 4 reps dropped to 60KG for 5 reps
We then moved onto Incline Dumbbell press
- 40KG (6 reps)
- 40KG (6 reps)
- 40KG (4 reps)
- 40KG (4 reps)
I then performed Cable crossover
- 23KG (10 Reps)
- 36KG (10 Reps)
- 42KG (10 Reps)
- 42KG (10 Reps) Dropped to 18 for 10 reps
I then smashed shoulder press on the smith machine
- 40KG (5 Reps)
- 50KG (5 Reps)
- 40KG (5 Reps)
- 50KG (5 Reps)
- 50KG (5 Reps)
I moved onto flat bench close grip
- 40KG (5 Reps)
- 50KG (5 Reps)
- 40KG (5 Reps)
- 50KG (5 Reps)
- 50KG (5 Reps)
I finished off with Triceps push downs
- 91KG (5 Reps)
- 91KG (5 Reps)
- 91KG (5 Reps)
- 91KG (4 Reps) dropped to 50 for 15 reps then 30 til i dropped
I finished off with a fat burning excercise on the treadmill Incline 12 Speed 6 for about 10 min.
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