week 2, day 2 -- chest and shoulders
Elbow sleeves, Ndure + Athletic Greens and some extra creatine before. Dynamic warm-up.
Incline press: 3 warm-up sets to pyramid up to a heavy weight, and then 4 sets of 12/10/8/6 reps, increasing the weight each set. I like these. Shoulders felt fine.
Decline DB press: 2x6 to pyramid up to work weight, 3x8 with deep stretch at the bottom and squeeze for a second at the top
Incline BB bench: 4x8, no pause and no lock; these were really hard and with a seriously small amount of weight. Just gassed.
In between each of the incline sets, I did 10 reps of over-and-back sets with a monster-mini, keeping the arms straight at all times. So 4x10 at this point.
Machine side laterals: I was supposed to have assisted eccentric load on the first 8 reps of each set, but I work alone. So I did 8 reps + another 8 reps with dropped weight + 10 over/backs with the band x4 work sets. Brutal.
Machine rear delt work: 4x20, 90s between, + 10 reps of over/back band work between sets. So 4 work sets and 4 band sets.
Rainbow presses, 2x12: I was so gassed at this point, all I could do was the bar.
Weight is up another pound.
Be safe tomorrow.
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