[JRB]

Tuesday - September 13, 2011

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Chest
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Flat Barbell Bench Press - 135x5, 155x5, 175x4, 185x3, 190x1, 196.5x1, 202x1

(Superset)
Incline Bench Alt DB Press Left Arm - 35x10, 40x10, 40x8
Incline Bench Alt DB Press Right Arm - 35x10, 40x10, 40x6

Box to Floor Pushups - 5, 4, 3
Flat Alt DB Press Left Arm - 35x10, 35x10, 35x10
Flat Alt DB Press Right Arm - 35x10, 35x10, 35x10
Machine Chest Press - 175x6, 235x5 negatives
Machine Chest Press (Burnout) - 190,175,150,135,120,105,90,75

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Ab Circuit
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Weighted Decline Situps - 10
Russian Twists - 10
DB Side Bend - 10
Leg Raises - 8
Plank - 2 minutes

Summary/Thoughts:
-I made several improvements to my bench form today.
(1) kept my elbows in more.
(2) pushed from my feet all the way to my hands through the exercise.
(3) pinched my shoulder blades closer together
- Bench max from 183 to 202 over a month (most of this due to form)
- My chest felt much tighter than usual (again due to form)