Chest, Back

10 sets x 3 reps weighted chins using 17.5 lbs and 10 sets x 10 reps bench press.

I just finished the chins and feel good about them. I can still pull almost every rep to my Adam’s apple so next workout I will increase the weight to 20 lbs. I can’t wait to use a 25 lb plate as it is easier to attach around the waist compared to little plates that can crush your nuts.

Lats, Biceps, Forearms

10 sets x 3 reps of wide grip hammer chins for the lats, 10 sets x 10 reps of preacher curl for the biceps, and 5 sets x 30 reps seated wrist curl.

For the chin-up I used 15 lbs attached to my waist with a belt which is still really easy for me.

I added 5 lbs to my seated wrist curl so I am using 100 lbs now. I didn’t feel a lactic acid burn last workout but the forearm flexors did get sore. In fact they are still sore today.

Chest, Shoulders, Triceps

10 sets x 10 reps of bench press followed by 10 sets x 10 reps side lateral raise and 10 sets x 10 reps standing french press.

I used 40 lbs today in the lateral raise for all sets and chalk to enhance grip. I like to set the dumbbells on a bench in front of me so I don’t have to continuously pick them up off the floor or carry them to a rack.

The weight is much heavier than I should handle so I cheat by swinning the weight. I don’t care what it looks like. This is the first time I have done this and the pump in my deltoids after delt great.

I also focus on trying to not let the dumbbells touch my thighs on the way down to keep tension on the delts. I believe this is important because the time under tension decreases as you use a shorter range of motion.

For the french press I started with 50 lbs and am not totally confident if I am going to try to progressively add weight. The stress in the elbows is high from this exersice and my elbows can get hurt easily if I try to go too heavy too fast.

Thursday – Workout

  • Superset: Bench Press & Barbell Row
    • 75 lbs, 10 sets x 10 reps


Supersets are a totally different ball game. I haven’t done then since my youth and when I did it was insane. I have completed 10 sets of 10 reps in the bench press with 155 lbs in the past but not using supersets. I will need time to condition myself in order to lift heavy again.

Nevertheless, all I know is that I am really sore the next day from doing these supersets. So if the amount of weight I am using is Micky mouse it doesn’t matter if you get sore. In fact, the approach I want to take this time towards my weight training is to use the weight as a mean to an end and avoid ego lifting.

Each repetition is preformed slowly and controlled with full muscle contraction on each set. I am also flexing the muscles intensely between sets making the workout much more harder.