Yesterday was chest and triceps, my favorite day. Since it had been 2 weeks since my last push day I decided to go heavy again just because. Like last time, lifting heavy doesn’t particularly fatigue that muscle group in the way you’re used too. It puts lots of stress on the CNS, Centeal Nervous System. It really puts your body to the test and really helps add weight on your next workout. On my last set of each exercise I did a drop set to fatigue the muscle the same way a hypertrophy workout would fatigue them. -
So I started with flat bench because I wanted to see the most amount of weight I could lift for 3 reps and didn’t wanna be tired. Warmed up with 135 lbs. for 12, then 185 lbs. for 5, 190 lbs. for 3 (failed the 4th) and a second set of 190 lbs. for 2. After that I kept dropping the weight by a few pounds and did as many reps as possible, 185 lbs for 4, and lastly 155 lbs. for 7.
Next I moved onto incline bench and wanted to keep the weight high so I was failing between 5-7 reps. It turned out that 115 lbs was the magic number, I hit 4 sets between 5-7 reps. After my last set I hit 95 lbs. for as many reps as possible AMRAP.
Ended chest with a seated chest press for sets of 10-12.
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Since triceps are an accessory muscle group I always hit them between 8-14 reps. Started with normal rope extensions for 4 sets of 10-12 and finished with a drop set.
The last 2 videos look almost identical, the only difference is which way my palm is facing. My palm is facing down on the first video and facing up in the second. I did 3 sets of 10-12 for both of these. You can really feel the different parts of the tricep being worked by changing your grip, you should try it. -
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#weightlifting #gym #workout #pushday #chest #triceps
#weightlifting #gym #workout #pushday #chest #triceps
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