Set Weight A (P4C6A)

Posted: July 19th, 2010 | Author: ERIC | Filed under: Body | Tags: asschin, bench press, cable twist, close grip bench, Hollaback Girl, incline bench, lip synching, pushdown, reverse wrist curl | 1 Comment »

Got social shit to do Tuesday, and I was itching to work my chest anyway, so I worked out today.

I had a lot of noodling-over the night before trying to decide how I wanted to order my “A” workout: Bench or Incline first? Bench makes more sense from a prep perspective, it works pecs fully and sets me up for incline. But incline benching is what’s actually important to me and should probably get priority, so I wrote it that way.

Unfortunately, I was out of it this morning (I doubled my caffeine in my EC stack to get me up and going, along with a 20oz Diet Coke during the first two exercises.) So I set up and did two warm-up sets on flat bench before I realized I was supposed to be doing incline. OH WELL! That’s how it will be, then!

Workout A for Monday, July 19, 2010

Bench Press

1. 45lbs x 5
2. 55 x 3
3. 85 x 2
4. 110 x 2

I saw the biggest black guy at the gym lip-synching Hollaback Girl. It threw me off so badly I mis-loaded the second warm-up set.

Incline Bench

1. 45lbs x 5
2. 55 x 3
3. 75 x 2
4. 95 x 5
5. 85 x 6

Close Grip Bench (5 rep test)

1. 45lbs
2. 55
3. 65
4. 75
5. 80 (stopped ramping here)
6. 70 (for 8)

Took some tinkering to get the form right, but I really enjoyed this exercise after working chest. It kind of was nice to switch flat, incline, back to flat, but I suspect if I ever come here at less-favorable hours pairing the two flat bench exercises would be less of a hassle. I probably would increase this though…

Pushdown

1. 32.5lbs x 3
2. 42.5 x 2
3. 57.5 x 1

After the close-grip benching this wasn’t easy to do at all. I’m actually going to be removing them from the program entirely.

Asschin ~ Weight: 161

1. 51lbs x 5
2. 71 x 3
3. 101 x 2
4. 131 x 2
5. 91 x 3

I’m going to do Pulldowns on B days because my hips are warmed-up enough to help me pull the weight down to the seat when I set up.

Cable Twists

1. 30lbs x 5
2. 50 x 3
3. 50 x 2 (forgot to increase the weight stack, ugh)
4. 90 x 3

Somebody stopped by between my warm-up sets to ask me what the exercise actually works and what my rep layout was like. I usually increase the weight before I start my rest period, but I was distracted. Baww.

Reverse Wrist Curl (5 rep test)

1. 5
2. 10
3. 15
4. 20 (didn’t get any reps, just held at the bottom)
5. 10 (did 8)

Body Weight: 167lbs
Body Fat %: 17.4%

I had a big meal the night before. Four chicken thighs and a drumstick, a cucumber, and a cup of 2% cottage cheese. I’m not worried about this reading being accurate, haha.

(Weighed myself before doing the Asschins at 161, which would put me at 14.3% with the same lean mass, HAH! As if!)

Duration: 9:15AM – 11:55AM

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