[Jacques D]

Tuesday January 20, 2004

Work out - Chest day

Warm-up = Incline DB Press 4 sets of 15 with 50 lb Dumbbells.

Exercise 1 – Incline DB Press

Set 1 – 15 reps with 75 lb DB
Set 2 – 9 reps with 95 lb DB (to failure)
Set 3 – 7 reps with 95 lb DB (to failure)
Set 4 – 5 reps with 95 lb DB (to failure with a spot on last two reps)

Exercise 2 – Flat Bench Press with Bar

Set 1 – 15 reps with 135 lbs
Set 2 – 10 reps with 185 lbs
Set 3 – 6 reps with 225 lbs (to failure)
Set 4 – 3 reps with 255 lbs (to failure with spot on last rep)

Exercise 3 – Decline Bench Press with Bar

Set 1 – 15 reps with 135 lbs
Set 2 – 5 reps with 185 lbs (to failure)

Normally I like to un-rack the weight myself however the bar placement on this decline rack is at an awkward position. The following sets are done with help un-racking the weight.

Set 3 – 7 reps with 225 lbs (to failure)

It’s interesting that I was able to get two more reps at a higher weight simply by getting a spotter to help un-rack the weight.

Set 4 – 4 reps with 255 lbs (to failure with spot on last rep)

Daily diet

Body Weight = 222 lbs
Caloric Intake = 2833 Calories
Protein = 261 g (36%)
Carbohydrates = 182 g (26%)
Fat = 118 g (38%)

Had I not added that tbsp of butter with my veggies the spilt would have been P 38%, C 27% and F 35%.
Hours of sleep = 8.5 hrs.