Tris and chest

Weight Training
Triceps and Chest

- Strength and Size Phase -
Weight Lifting Journal

Sat

Board Press (height of 3 - 2x4's)
345 x 2, x 1, 335 x 3, x 2, x 3
Rest - 2:00
For each rep there is a pause on the board. These were no too bad, the worst part was unracking the bar. I still do not feel all that strong and without a spot I do not push it.

Close Grip Bench
5 - 22 x 5
Rest: 1:30
Did not feel bad. But again without a spot I did not feel safe to push it.

Face Pulls
3 - 120 x 10
Rest: 60 seconds
I felt as though I had to add a back in there to keep the balance with the chest. Thes are done on a low seated row with a rope. Simply pull the rope to your chin with a good back squeeze.

Seated Overhead Dumbbell Extensions
3 - 85 x 1o
Rest: 60 seconds

Elbows out ext
3 - 35 x 1o
Rest: compound set
I did an extra set before the 3 working sets with 40, I only got 8 and did not have perfect form so I lowered the weight.

Push Downs
3 - 85 x 1o
Rest: 60 seconds

I feel things went ok, I am looking forward to when I can move more weight again.

On a side note I sure can feel my traps and hams today.

All the best in your weight training, powerlifting, and bodybuilding, programs.
Jason

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