chest:

was in early today, could feel the tris still recovering from friday!

iso hammer incline press:]
15 x 50
12 x 90
10 x 110
6 x 120
8 x 110

Dips (bw 129kgs)
8 x bw
4 x bw +10kg (go me!!) / 3 x bw
8 x bw
8 x bw

decline barbell
8 x 100
10 x 100
4 x 120 / 5 x 100

cable crossover (slow with a squeeze at peak)
10 x 70
8 x 98
8 x 98


hanging leg raises
3 x 15

very very happy with dips. will keep on with the 10kg, really making a difference. if i would have had another day rest on tris i think i would have done more!

Well done mate! Good dips,as you said ,stick with the 10kg for a couple of weeks then whack it up to 15kg for 1-2 reps to get a feel for it. I've found that since adding weighted dips back to my routine,my chest and triceps have improved.

nice dips at that bodyweight!!!!!

really loving dips atm, have been almost tempted to just do a chest session of dips!
dip to failure! its just one of those exercises that right now seems ot be hitting the spot perfectly!

not been recording things this week, until tonite:

Shoulders:
Smith seated press: (guessing smith bar is 10kg)
12x30
10x50
8x70
4x5x80
5x85

EZ Bar wide grip upright rows
8x40
10x45
8x50
8x50

Seated arnold press
10x26
10x28
7x28

Cable side laterals / rear pec dec (lack of dbs and only 1 cable free :/ )
10x15 / 10x68
8x15 / 10x68

Started running out of time and shoulders were hurting on the laterals, so moved onto

ez bar shrugs - close grip
10x90
10x110

Comments: wanted more time, but went at wrong time of day really. not happy that i started to get some pain in shoulder, also started to get a twinge in lower back while shrugging :/
Will move smith press up to 5x90 i think

Nice workout big fella!

Jake The Muss wrote:Nice workout big fella!

Cheers. quite liked the EZ uprights, didnt feel it in my traps at all, just side delt, perfect :]