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Last week. I do a body scan on Friday and 7 site fat calipers test at home with the woman
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Thanks man! I'll keep it up after. I'm think maybe after 8wks do a hard 4wk cut then go maintenance for a bit. Cruising should allow me to keep a good amount
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The last 2 days were off days due to work and kids. But I move my 2 off days around so its okay. I haven't been tracking exactly, just due to not being able to meal prep the last 2 days. Getting back on it tomorrow though. Today after work will be a chest and shoulder day.
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Chest and shoulders
Slight decline DB press- slowly Working up to a top set with failure at 8.
Incline BB press- work up to a top set of 6
Hex/smash press- find a weight for a hard 10 then hit a cluster set
Cable fly press- 4xfailure
Band pulls- 3x15
Partial DB lateral raise- with a heavier weight swing the DB about ⅓ the way up 3x25
Top partial lateral raise- lighter weight top half of the movement 3x10
Toe press- 4x10 after each set a 10sec stretch hold
Bonus. Kettelbell tate press- 3x8
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Had a back day Friday and the weekend off. Starting wk 4 I'm going to focus on chest and back development.
Chest and shoulders today
Slight incline DB- worked to a heavy set of 10
Incline BB- worked to heavy set of 8
Pec minor dips- 4xfailure
Low cable crossover- heavy set of 8 and a cluster set to failure and a 10sec isohold for the last rep
DB side laterals- 3x20 if you guys haven't tried these give me the biggest pump I've had.
Reverse pec deck- 3x15 the last 5 are slow partials from the stretched position
Incline front delt raise- 3x10
Abs
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Had a back day Friday and the weekend off. Starting wk 4 I'm going to focus on chest and back development.
Chest and shoulders today
Slight incline DB- worked to a heavy set of 10
Incline BB- worked to heavy set of 8
Pec minor dips- 4xfailure
Low cable crossover- heavy set of 8 and a cluster set to failure and a 10sec isohold for the last rep
DB side laterals- 3x20 if you guys haven't tried these give me the biggest pump I've had.
Reverse pec deck- 3x15 the last 5 are slow partials from the stretched position
Incline front delt raise- 3x10
Abs
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Originally Posted by
LukasISsmall
Had a back day Friday and the weekend off. Starting wk 4 I'm going to focus on chest and back development.
Chest and shoulders today
Slight incline DB- worked to a heavy set of 10
Incline BB- worked to heavy set of 8
Pec minor dips- 4xfailure
Low cable crossover- heavy set of 8 and a cluster set to failure and a 10sec isohold for the last rep
DB side laterals- 3x20 if you guys haven't tried these give me the biggest pump I've had.
Reverse pec deck- 3x15 the last 5 are slow partials from the stretched position
Incline front delt raise- 3x10
Abs
On the slight incline dumbbell press… is it 30 degrees or 45?
I find that the 30 degree bench hits my chest better on the dumbbell bench press. The 45 has its place but I like the lower degree incline for sure.
Sent from my iPhone using Tapatalk
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I set it to 30 i feel a better stretch at the bottom and I'm stronger i feel.
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