w4 – Chest tri (deload)

Activity: Weights
Training Partner: NA
Calories intake: 2522 cals
Exercise calories: 270 cals

LEGEND:

KB – KettleBell , MB – Medicine Ball , SSet: super set

3 x 10 Bench press
3 x 10 Incline bench press
2 X 10 Decline Press
3 x 10 Cable flyes
3 x 10 Front dumbbell raise
3 x 10 Side dumbbell raise
3 x 10 Skull crushers
3 x 10 Tricep pushdown
3 x 10 Close-grip bench press

NOTES:

  • Deload week. Noticed still sore in upper pecs from last week and it was a painfull to do incline press / regular press so i decided to make this a deload week aprrox 55% of usual weight but slow the tempo down to 2 seconds up pause 2 seconds down 4 seconds. Still worked the muscle hard and help stretch out the sore muscles.
  • Very sore upper pecs.

Leave a Reply