Chest and Back Variation B
Tonight was a solid chest workout with my main lift being incline bench. I started 5×5 work and it felt great. Took learnings from my fourth phase last cycle and started 4×8 for rows. I even got to casually observe one of the hottest girls at my gym lifting tonight. Totally not creepy.
I started off my chest workout by doing a couple triples on incline bench. I wasn’t quite sure where I wanted to end up for my working sets for 5×5, but I figured 175 would be decent. I did two sets at this weight and realized I might have overshot it. I dropped 5 lbs and was able to finish it off. I think next phase I’ll keep it at 170 the whole way through.
After my incline chest workout and my flat dumbbells, I moved onto heavy dumbbell rows. As I mentioned, I took learnings from last time around and decided to go with 4×8 at a slightly heavier weight. I was flooding the ground with sweat, but my arms weren’t fried from trying to do a few too many reps at once.
The rest of the workout came together nicely. I finished up with some barbell rows and some TBar rows. I was able to get a really good squeeze on my overhand barbell rows and the TBars, so I was happy with that. I can already tell my chest and back are going to be hurtin’ tomorrow night, and I’m pumped for that.
|Exercise||Sets x Reps||Weight (lbs)||Comments|
|Incline Bench||1 x 5||Bar|
|1 x 3||135|
|1 x 3||155|
|1 x 3||170|
|2 x 5||175||** A bit too heavy for 5x5 right now|
|3 x 5||170|
|Flat Dumbbell Press||1 x 10||70|
|1 x 9||70|
|1 x 8||70|
|Dumbbell Rows||5 x 8||80|
|Cable Flyes||1 x 20||22.5|
|1 x 15||22.5|
|1 x 10||22.5|
|Barbell Rows (Overhand)||2 x 8||135|
|Barbell Rows (Underhand)||2 x 8||155|
|Chest Supported T-Bar Row (Wide + Close)||2 x (6 + 6)||70|
|Stairmaster||10 minutes||Medium Pace|