Chest and Back Variation B
Tonight I tossed the fat bar into the mix for my incline work. Why? Well, of the two incline bench setups in my gym only one had a bar and it happened to be a fat bar. I wasn’t about to go tidy up after someone else, so I said f*ck it. I’ll rock the fat bar for my chest workout.
As I was ramping up a bit to get to my work sets, I could tell the bar was a bit of a different dynamic. Either the bar was a bit heavier or it was placing some different stresses on my chest and forearms. Maybe both. Anyway, I recalled that 175 was too heavy from last time, so I decided to do 5×5 at 170. Except… After two sets of that I was slowing down a lot. 165 for the last few sets and I was good to go.
My rowing work was insane tonight. Performance wise, my dumbbell rows weren’t anything out of the blue. I was absolutely drenched with sweat after 5 sets of rowing, but that’s borderline normal for me. I decided I’d do my barbell rows without straps tonight, and it made a crazy difference. But it was a positive change, which I actually didn’t expect. Since the weight I use isn’t that heavy, I guess the smaller diameter on the bar let me squeeze it harder which activated my back more (versus leveraging the straps for fake grip strength). I think I’ll stick to strapless rows until the weight builds up.
|Exercise||Sets x Reps||Weight (lbs)||Comments|
|Incline Bench||3 x 3||135||All sets with fat bar... I think it weighs 5 more lbs but I'm not accounting for that|
|2 x 3||155|
|2 x 3||170|
|3 x 3||165|
|Flat Dumbbell Press||1 x 10||70|
|1 x 9||70|
|1 x 8||70|
|Dumbbell Rows||5 x 8||80|
|Barbell Rows (Overhand)||3 x 6||135|
|Barbell Rows (Underhand)||3 x 8||135|
|Cable Rows||3 x 8||42.5|
|Chest Supported T-Bar Row Wide||1 x 8||45|
|2 x 8||70|
|Chest Supported T-Bar Row Close||2 x 6||90|
|Pec Deck||3 x 10||115|
|Stairmaster||10 minutes||Medium Pace|