Monday, March 6, 2006
10 sets of 10 for chest and back
Bench Press
Goal: 10 - 205 x 10
Rest: 45 - 60 seconds
reps i was able to do: 10, 10, 10, 10, 10, 7, 7, 6, 10, 8
Next week I will have to keep the weight the same as I was not able to get my full 10 sets of 10.
Seated Rows wide Grip
10 - 155 x 10
Rest: 45 seconds
No problem with the back here, I will have to add more weight next time.
Decline dumbbell Press
60 x 20, x 20, x 15
superset with
Seated Rows Close Grip
3 - 160 x 20
This was too easy and will haveto go up a few pounds next time.
Rest: 60 seconds
Pull Overs
2 - 60 x 20
superset
Incline Cable flys
2 - #4 x 15, x 12
Rest 60 seconds
Felt this was a good workout. I need to think about back a little more. Sometimes I do not feel ittoo much. That I why I keep the weight low. When I add lots of weight I seem to just go through the motions and form goes out the window.
All the best in your weight training, powerlifting, and bodybuilding, programs.
Jason
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