w1 – Shred Chest

Activity: Weights
Training Partner: NO !!!
Calories intake: 2202
Est Cal burn: 2800

2013-10-14 mets

Barbell Bench Press

Set 1 : 60.0×12
Set 2 : 60.0×12
Set 3 : 60.0×10

Dumbbell Incline Bench Press

Set 1 : 55.0×9
Set 2 : 55.0×10
Set 3 : 55.0×10

Speed BB bench

Set 1 : 80.0×1
Set 2 : 85.0×1
Set 3 : 90.0×1
Set 4 : 100×1

Cable Cross Over

Set 1 : 50.0×15
Set 2 : 70.0×12
Set 3 : 70.0×12
Set 4 : 70.0×12
Set 5 : 30×25

Dip

Set 1 : 0.0×10
Set 2 : 0.0×10
Set 3 : 0.0×10

Cable Triceps Pushdown

Set 1 : 60.0×13
Set 2 : 60.0×13
Set 3 : 60.0×13

Cable Standing One Arm Bicep Curl

Set 1 : 30.0×10
Set 2 : 30.0×10
Set 3 : 30.0×10

Kb swings

Set 1 : 32×15
Set 2 : 32×15
Set 3 : 32×15
Set 4 : 32×15
Set 5 : 32×15
Set 6 : 32×15
Set 7 : 32×15
Set 8 : 32×15

Alternate Hammer Curl

Set 1 : 15.0×8
Set 2 : 20.0×10

Damage:Shoulder. Levator still super tight and sore. Really affecting bench styled motions. Calf luckily recovered.

NOTES: Start of shred. Going for ~700 cals under TDEE . Doing a slower cut. Got until November 30th roughly. Going to up the cardio circuits.

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