Wednesday, 19 January 2011

Chest & Tris

Awesome session today, using the 5,3,1 method on the bench has really paid off. Here's what i done;

Flat Bench:
5x 100kg
3x 120kg
1x 140kg

Incline Dumbells:
8x 60lbs
8x 80lbs
8x 95lbs

Dips
8x BW
8x2 BW + 20kg

Hammer Strength Flat Press:
8x3 100lbs each side

Incline Flies:
8x 40lbs
8x 60lbs
8x 80lbs

Cable Pushdown
8x3 Whole Stack

CGB:
8x 40kg
8x 60kg
6x 80kg

Single arm cable push down:
8x3 Unsure of weight

Awesome session, chest is getting alot stronger, just need my legs to catch up. Back and Bis tomorrow, BRING IT!

7 comments:

  1. Keep it going, brah. Good luck in your fitness goals of 2011!

    http://steppedkeys.blogspot.com/

    ReplyDelete
  2. "Cable Pushdown
    8x3 Whole Stack"

    lol, how much!!

    ReplyDelete
  3. good luck with your powerlifting goals in 2011

    your friend,
    http://ectomorphmuscle.blogspot.com/

    ReplyDelete
  4. Solid routine brah, looking forward to the updates.

    Hit me back!

    ReplyDelete
  5. 5,3,1 is a great method, used it a while ago and worked good
    http://nickk-bigpoppa.blogspot.com/

    ReplyDelete
  6. Good luck, follow back

    http://365investing.blogspot.com/

    ReplyDelete
  7. The numbers on the stack go up to 16, so if thats 5kg each plate....80kg i think

    ReplyDelete