Volume #Chest

Upper Body 2 set Warmup
Triceps Pushdowns: 50 x 75lbs, Face Pulls: 50 x 75lbs, 2 Move Rotator Cuffs: 20 x 75lbs, Lying Leg Curls: 20 x 50lbs, Toes to Bar: 10 reps
CHEST VOLUME WORK
5 Super Sets
Incline Barbell 3 Grips: 10 Close – 10 medium – 10 Wide (95lbs), Chest Fly’s 15 x 50lbs
Dumbbell Work 5 Super Sets
Winding Incline Press: 8 x 50lbs, Winding Flat Press 8 x 65lbs
5 Super Sets
Flat bench Barbell 3 Grips: 10 Close – 10 medium – 10 Wide (2) 135lbs, (3) 95lbs
Cable Fly 15 x 70lbs
#SQUATLIFE
Front Squat: (2) 3 x 135lbs, (2) 3 x 185lbs, (2) 3 x 225lbs, 3 x 275lbs
WALKING LUNGES: 600m

Pump was crazy today I struggled getting through the last few set and had to lower the so of the weight from last weeks work out. Sometimes you have to listen to your body and push through the stress and stretch of your muscles.
Nutrition
11am 8oz chicken, 1 cup veggies, nuts
6pm 10oz ground turkey, 1 ½ cup of veggies, avocado
7pm protein/weight gainer/almond milk

 

 

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