As the 2014 training season progresses, my overall back and chest development are really coming along very well; something about that pull/push combination that helps spur on strength and lean muscular development. Even though I didn't go crazy heavy in the gym today, I still pulled and pushed weight that's heavy enough for my standards. Check out what I did below.
[ MID-LOWER BACK ]
Wide-Grip Chins
Bodyweight x 10 x 3
Rack Pulls
135 x 10 x 2
225 x 10 x 2
305 x 10 x 2
Underhand-Grip BB Rows
205 x 12 x 1
205 x 10 x 2
V-Bar Rows
105 x 15 x 1
140 x 15 x 2
One-Arm DB Rows
90 x 12 x 1
100 x 10 x 2
[ CHEST ]
Incline DB Flyes
45 x 15 x 1
50 x 12 x 1
55 x 12 x 1
Incline DB Press
75 x 12 x 1
80 x 10 x 1
80 x 8 x 1
Hammer Decline Press
225 x 12 x 3
Cable Crossovers | Close-Grip Push-ups [superset]
35 x 12 x 7 | Bodyweight 10 x 7
Marcus, are you using the DB flyes to prefatigue your chest or are you doing them with a specific goal in mind? I normally do these on the end of my chest workout after the heavy lifting is done in my pressing movements.
ReplyDeleteI use them to pre-fatigue the chest muscles. There's something about doing this movement first that creates more elasticity in my chest and surrounding joints. After flyes, I go right into my heavy presses without having to spend much time warming up.
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