10 x 10 chest and back

Weight Training

"German Volume" Chest

Thursday Sept 21st, 2006
Weight Lifting Journal

Today was a high volume day. For the next month or so my goal will be to gain size and manintain strength. The tempo for the lifts is 3 - 0 - 0

Incline Dumbbell Bench
Rest - :45
10 - 65 x 10
This is a 5LBS increase from last week and I was able to get all reps but sets 10 and 6, for those I was only able to reach 8 reps

Bar Dips
3 - BW x max up to 20
Rest - :30
x20, x13, x12

Seated Rows
10 - #11 x 10 (on cybex)
Rest - :45 wide grip
It too ka little work but I did reach my 10 rep goal on all sets.

Seated Rows
3 - #12 x max up to 20
Rest - :30 Close grip
x20, x15, x12


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

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