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Well I think I have found the most insidious chest workout known to man!
Bench Press
1 x 10 @ 45
1 x 10 @ 65
1 x 10 @ 85
1 x 10 @ 105
1 x 10 @ 125
1 x 10 @ 145
1 x 10 @ 165
1 x 10 @ 185
1 x 10 @ 205
1 x 10 @ 225
1 x 10 @ 245
1 x 10 @ 225
1 x 10 @ 205
1 x 10 @ 185
1 x 10 @ 165
1 x 10 @ 145
1 x 10 @ 125
1 x 10 @ 105
1 x 10 @ 85
1 x 10 @ 65
1 x 10 @ 45
The last few sets are really really hard!
Followed by triceps press down
4 x 10 @ 95
If your arms are not on fire now you are superman.
Flies (Pec-DEC)
4 x 10 @ 130
Finally finish with single arm cross body triceps pull down with a 2 sec. squeeze each rep.
4 x 10 @ 20 it seems light at first but it is really hard to finish.
My front delts are still aching 14hrs later.
Tomorrow is pull day then 2 days of rest followed by five more hard days then a full 16 days of rest and feasting. January is going to be a month of intervals and cardio. I hope I can hold on to the mass/strength I have gained.
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1678 kcal
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Rasva: 30,61g | Prot: 199,89g | Hh: 155,54g.
Aamiainen: Precision Engineered Whey Protein Isolate, Allmax Nutrition Creatine. Lounas: Chicken Breast Meat (Broilers or Fryers), Boiled Potato. Päivällinen: Coca-Cola Coca-Cola, Ground Beef (95% Lean / 5% Fat), Aylmer Diced Tomatoes (No Salt Added), Lilydale Extra Lean Ground Turkey, Minced Garlic, Compliments Balsamic Vinegar, Compliments Sweet Chili Dipping Sauce. lisää...
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4878 kcal
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Harjoitus:
Kotityöt - 20 minuuttia, Istuminen - 8 tuntia ja 30 minuuttia, Seisominen - 1 tunti, Kävely (hidas) - 3 km/h - 1 tunti ja 30 minuuttia, Voimaharjoittelu (kohtalainen) - 1 tunti ja 12 minuuttia, Nukkuminen - 8 tuntia, Lepo - 3 tuntia ja 28 minuuttia. lisää...
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