The Christian Metal Realm - TricepCity & ult's chest workout for the week.

Joined : 26 Dec 2006 Posts : 1726

This week was cool. We went for a high-rep, low weight workout, for the most part.

Flat Bench (Barbell)
135lbs. x 12 reps
225lbs. x 12
315lbs. x 4
315lbs. x 4

The we grabbed some dumbells and did reps on the incline, decline and flat benches.
40lbs. x 15 flat, x 15 incline, x15 decline
45lbs. x 12 flat, x 12 incline, x12 decline
50lbs. x 12 flat, x 12 incline, x12 decline

After that it was cable flies. 36 reps doing varying different cable moves.
24 standing cable (40lbs.), 12 bench cable(40lbs.), 12 chest press machine (60lbs.) x 3 sets.

Flat Bench Suicides on the machine:
Rep all the even weight from 100lbs. to 290lbs. as much as 12x each.
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Age : 34 Joined : 06 Mar 2007 Posts : 2764

That's an awesome workout!!

someday...................
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Happy times!!

Joined : 26 Dec 2006 Posts : 1726

Thanks.

What do you mean by "someday"? Why couldn't you do a high rep workout like that now, or were you talking about benching 315?
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Age : 41 Joined : 24 Oct 2007 Posts : 1684

what are you going for? are you sculpting or going for mass?
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'Holy, holy, holy... is the Lord God Almighty, who was and is and is to come. With all creation I sing, 'Praise to the King of Kings!' You are my everything and I will adore you!' - 'Revelation Song.'

Joined : 26 Dec 2006 Posts : 1726

Man in Morph Age : 40 Joined : 08 Apr 2007 Posts : 6223

I was thinking it's time to go high rep.
Of course at about 2/3 the weight you are doing. albino

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Age : 34 Joined : 06 Mar 2007 Posts : 2764

I was talking about the weights being handled for reps!
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Happy times!!

Joined : 26 Dec 2006 Posts : 1726

Age : 34 Joined : 06 Mar 2007 Posts : 2764

Gawd! I need a partner so bad! Grinding out that last rep or two is just not possible! If I do try - then get stuck - getting the thing off me drains me for the next set(s).

Anyhow, that's a big boo-hoo. I just need to get more creative.

I firmly believe I'll get back close to 300 by my meet and at 181 instead of 198. Even if I don't hit 300 I'll have a good platform from which to keep trucking.

KEEP POSTING your weights (and I say this with a lifetime of heterosexuality Very Happy

- keep posting pics!)

Between you, Emptytomb, and Jim's list I can keep motivated.
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Happy times!!

Joined : 26 Dec 2006 Posts : 1726

I love the high weight workouts too, but there is something about the burn you can get from hi-reps as well.

Yesterday we did nothing but biceps. We started with Dumbell curls.
30x40lbs, 12x80lbs. x 3 sets. What an incredible burn!

Next was preacher curls
12x40lbs, 12x50lbs, 12x60lbs x3 sets. You'd be amazed at how quick that 60lbs dumbell becomes HEAVY.

After that we moved to Spider curls and a few other bicep exercises, then finished off with four sets of dumbell hammer curls. All high-rep. My arms are actually a bit sore today, which is unusual for my biceps.

I guess it works similar to weight, in that you break down the muscle, then allow it to rebuild itself become bigger and stronger. Not something I like to do every week, but it was cool to do a high rep workout for a week.

ult
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Joined : 26 Dec 2006 Posts : 1726

YES!!!! Broke my bench record yesterday as well as my dumbell incline record!

Flat Bench (Barbell)
135lbs. x 12 reps
135lbs. x 12 reps
225lbs. x 12
315lbs. x 5
350lbs. x 1

Getting five reps at 315 was a goal I had been trying to reach for quite some time! Now it's time for 6!

Dumbbell Incline
100lbs. x 12
110lbs. x 12
125lbs x 6

225 is the heaviest I have ever gone on dumbbell incline.

Decline Bench
185lbs. x 12
205lbs. x 12
225lbs. x 12

Peck Deck
3 sets of 12 x 100lbs.
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Nice!

Arttie
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Age : 34 Joined : 06 Mar 2007 Posts : 2764

Thanks for posting. It's inspiring.
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Happy times!!

Joined : 26 Dec 2006 Posts : 1726

Chest day again today. Looking forward to it!

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Joined : 26 Dec 2006 Posts : 1726

Best chest workout ever yesterday!!!

Flat Bench (Barbell)
135lbs. x 12 reps
225lbs. x 12
315lbs. x 5
365lbs. x 1 (A personal best for me)

Incline Bench (Barbell)
135lbs. x 12 reps
155lbs. x 12
185lbs. x 12

Decline Bench (Barbell)
205lbs. x 12 reps
245lbs. x 12
275lbs. x 10

Peck Deck
3 sets @ 100, 110, 120lbs. each

Finished off with bench press, high reps, light weight.
135lbs. x 30 reps
135lbs. x 25 reps
135lbs. x 23 reps
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Age : 34 Joined : 06 Mar 2007 Posts : 2764

"sigh"

Joined : 01 Jun 2007 Posts : 90

Wow, by the way you work only chest on that day. I only do some 4 sets of 10 reps on bench press and 4 sets of 10 reps on bench press with dumbbells. and I don use a lot of weights because I mostly work out for back problems, so working chest with too much weights is not allowed here, also, doing bench press at home is very limited as I don have the proper gear, but I don care, I still prefer to stay home.