w3 chest

Activity: weights
Training Partner: NA
Calories intake: 3011
Cal Burn :  2955

Cable Cross Over

Set 1 : 50.0×10
Set 2 : 42.5×12
Set 3 : 42.5×10
Set 4 : 25.0×14

Bench Pushups

Set 1 : 20 Lap/Rep
Set 2 : 15 Lap/Rep
Set 3 : 15 Lap/Rep

Palm up low cable fly

Set 1 : 42.5×10
Set 2 : 42.5×10
Set 3 : 42.5×10
Set 4 : 25.0×15

Cable Standing Biceps Curl

Set 1 : 47.5×13
Set 2 : 47.5×12
Set 3 : 47.5×12
Set 4 : 40.0×12

Speed BB bench

Set 1 : 40.0×8
Set 2 : 60.0×6
Set 3 : 80.0×3

Barbell Decline Bench Press

Set 1 : 40.0×15
Set 2 : 52.5×9
Set 3 : 52.5×10
Set 4 : 52.5×10

one arm Kb Swing

Set 1 : 24.0×10
Set 2 : 24.0×10
Set 3 : 24.0×10

Triceps Pushdown V Bar

Set 1 : 45.0×12
Set 2 : 52.5×10
Set 3 : 52.5×10
Set 4 : 52.5×10

Machine Inner Chest Press

Set 1 : 50.0×10
Set 2 : 60.0×10
Set 3 : 60.0×10

Serratus push ups

Set 1 : 0.0×10
Set 2 : 0.0×10

Dumbbell Seated Bicep Curl

Set 1 : 25.0×10
Set 2 : 40.0×10
Set 3 : 40.0×10

Damage: Lats

NOTES: Grinding in the back during chest again, tres minor and lats are killing me from being so tight. No idea why. Everything now is time under tension with static pauses.

 

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