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nice chest day... for me!

TheOak84

Well-known member
chest

flat press
135x15
225x10
245x8
275x8
295x8
315x5

i think if i didnt do the 295 for 8 i could have got 315 for 6 maybe 7

incline press
135x12
185x10
205x8
225x8

incline db press

after reading punches thread on frank zane, i decided to do the db press' like that, so i did

65 2x10 - 4 sec negative and 2 sec positive

triceps

over head ext

up to 5 10's on the curl bar for 4x8-10

press down

100-150 3x8-10

dips

bw - 3x12

traps

shrugs 4x12 135-275

it all took about 1.5 hrs including warmup and cool down
 
Tom Treutlein said:
Not that big. 12 sets chest, 10 sets triceps, and 4 sets traps. Plus, some of those are warmups.

245x8
275x8
295x8
315x5

I can't even get close to those weights for working sets
 
punch said:
great job man, how did the Zane presses go?

usually, on incline db press, id pyramid with 80, 90, 100, usually, 10, 8, 6.
instead of doin controlled reps, i would just push the weight up.

so i concentrated on the time over tension thing and really felt my chest being torn apart with just 65 pound dbs.

turning the dbs, felt like doin db curls, my chest was getting more movement then just pushing up, which was good.

my partner usually does the 100's for 3x15, just because thats the heaviest db we have and he tried it and barley got 3X10. ID say for anyone to give it a try, its worth it
 
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