Chest & Shoulders 8/18/2025
Another solo workout. Should be training with Derek more often next week. Today was chest and shoulders and I killed it. Here is the full workout:
- Low incline smith press: 3 sets to failure. I focused on getting the bar to my chest and feeling a deep stretch. The second set was in the 6 rep range, with the 1st and 3rd in the 10 to 12 range.
- Low incline DB press. 3 sets to failure. I started in the 6 rep range, then lowred the weight to get into the 10 rep range. What a great stretch and squeeze.
- Pec deck: 3 sets to failure. This was totally focused on the stretch .. what a deep stretch. I kept the rep in the 10 to 12 range and just strethed to the deepest I could go, then pause, then squeeaze it back up.
- Cable fly; 3 sets to failure with more focus on the squeeze. I did these as a suuper set, adding some pumping reps after failing on the fly.
- Cable crossing slide laterals: 3 sets to failure with as many partials as I could get.
- Hammer OH press: 3 sets to failure. I added weight again today. Reps were in the 6 to 8 range.
- Bike HIIT: 8 reps over 10 minutes.
- Elliptical for 10 minutes.
The pace today was great and my chest is pumped big time. I'll feel this all day and then tomorrow.
My body weight this morning was 183.6 I am making a small diet change this week. I will take out the butter that I was getting in each meal to slightly lower the fat intake and add a little more protein.
My step count yesterday was 13,935.
~ Rick