15th January 2019
session 2: chest + triceps
Deadstop incline smith presses
3 sets of 15, 2.5 plates
incline DB flys
25kg goal is at least 10 reps, if I can´t get 10 I switch to pressing the bells
As you can see, I went a little lighter on the presses to make sure my elbows stay in check and therefore I increased my weight on the flys. If I go heavy every session on those presses I´ll be back to square one with my tendinitis again very soon. These last couple sessions I had no pain at all and I plan on keeping it this way.
Superset of bodyweight dips / cable crossovers
3 sets to failure / 37,5 x 10 (rest/pause)
I´ve got to increase weight on the flys next time. Today I got 12, 10 and 10
DB pullovers
3 sets of 10, 50kg
Straight bar pushdown
3 sets of 10 (two forced negatives on the last two sets) 52,5kg
overhead rope
15 x 3 sets of 10-12 (2 second hold at the contraction point, go heavier as well)
Close grip pushups
3 sets to failure
100 reps of cable crunches 27,5kg
