This training log will detail my primary chest workout this past Sunday. It also includes a small amount of triceps, delt and back work as designed by John Meadows. Here is the workout I did at Eastside Gym in Redmond…
Banded Hammer Press
Here is the band I used: https://www.elitefts.com/pro-mini-resistance-band.html
Set 1 x 10 reps with 1 plate each side + bands (warm-up)
Set 2 x 10 reps with 1 plate and a 25 + bands (warm-up)
Set 3 x 8 reps with 2 plates + bands
Set 4 x 8 reps with 2 plates and a 10 + bands
Set 5 x 8 reps with 2 plates and two 10’s + bands
Set 6 x 8 reps with 2 plates and three 10’s + bands
*I used a flat Hammer Press and focused on flexing hard for a split second in the contracted position.
Incline Barbell Press
Set 1 x 6 reps with 225lbs (warm-up)
Set 2 x 6 reps with 245lbs
Set 3 x 6 reps with 255lbs
Set 4 x 6 reps with 265lbs
Set 5 x 6 reps with 275lbs
*Stop short of lockout and bring the bar down to roughly 2 inches off your chest. Focus on continuous tension and go up until you can’t get 6 reps. I trained alone so I couldn’t quite push the limits with weight.
Reverse Banded Bench Press
I used these bands on this exercise: https://www.elitefts.com/pro-average-resistance-band.html
Set 1 x 5 reps with 225lbs (feeder set)
Set 2 x 5 reps with 315lbs (feeder set)
Set 3 x 5 reps with 365lbs
Set 4 x 5 reps with 365lbs
Set 5 x 5 reps with 365lbs
Set 6 x 5 reps with 365lbs
Set 7 x 5 reps with 365lbs
*I couldn’t push the limits here without a spotter either. The goal is to train explosively (reverse bands) and perform 5 sets of 5 reps.
Neutral Grip Flat Dumbbell Press
Set 1 x 10 reps with 75lbs
Set 2 x 10 reps with 75lbs
Set 3 x 10 reps with 75lbs
*The goal here is to really stretch your pecs at the bottom and drive up just short of lockout, but flex your pecs hard. Keep your palms facing each other the entire time.
Set 1 x 12 reps with 130lbs (warm-up)
Set 2 x 12 reps with 190lbs
Set 3 x 12 reps with 190lbs
Set 4 x 12 reps with 190lbs
Set 5 x 12 reps with 190lbs
*After a warm-up set, do 4 sets of 12 reps with only 30 second rest breaks. I kept the weight moving for continuous tension. Try to go fairly heavy.
Dumbbell Side Laterals
Set 1 x 15 reps with 20lbs (warm-up)
Set 2 x 10 reps with 30lbs
Set 3 x 10 reps with 30lbs
Set 4 x 10 reps with 30lbs
Set 5 x 10 reps with 30lbs
Set 6 x 10 reps with 30lbs
*5 sets of 10 reps with only 20 second rest breaks. These will burn!
Bent Over Rear Dumbbell Laterals
Set 1 x 30 reps (swings) with 40lbs
Set 2 x 30 reps (swings) with 40lbs
Set 3 x 30 reps (swings) with 40lbs
*I performed this lying face down on an incline bench to remove stress from my lower back. Keep your elbows locked and simply do small swings with the dumbbell while hinging at the shoulder joint. They start out easy and then burn like crazy if done correctly!
Hammer Unilateral Behind-the-Neck Pulldown
Set 1 x 10 reps with 2 plates each side
Set 2 x 10 reps with 2 plates each side
Set 3 x 10 reps with 2 plates each side
Set 4 x 10 reps with 2 plates each side
*I love the feel of this machine. Get a good full range of motion, drive the elbows down and flex hard at the bottom.
That concluded today’s workout.