I took the Austin and Jacob swimming at the bubble and planned to lift a little, but the pool didn't open for two hours so I lifted for nearly two hours. Chest was the workout and it was insane:
Flat Bench: 12 x 225, 8 x 245, 6 x 265 (all slow and pause at bottom)
Incline Bench: 12 x 135, 8 x 155, 6 x 175
Cable Flys: 3 x 8 x 60
Incline DB Press: 12 x 40, 12 x 50, 12 x 60
Machine Flys: 10 x 180, 2 x 8 x 220
Flat Bench DB Flys: 12 x 40, 2 x 8 x 45
Push ups with all of Austin's weight sitting on my shoulder blades (+68 pounds): 3 sets of 15
This was the first time that my chest cramped up throughout the remainder of the day. However I haven't been terribly sore as I would have expected. Probably because I didn't do high weight low reps, but did get quite a bit of fatigue.
I hope everyone's Christmas was enjoyable and that you had some quality time with your family. Mine was wonderful and had a fun time with friends and family and ate too much crap.
2 comments:
Nice volume. Its good to shock the body once and a while.
agree with jamie... must have felt nuts.
nice 150kg bench a few sessions back by the way.
happy new year.
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