Tag Archives: Chest & Back

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.

Thursday – Chest & Back

  • Bench Press (touch-n-go)
    • 135 lbs x 7 reps
    • 185 lbs x 7 reps
    • 205 lbs x 7 reps
    • 225 lbs x 3 reps
    • 245 lbs x 1 rep
    • 265 lbs x 1 rep
    • 280 lbs x Failed
    • 225 lbs x 9 reps*
    • 245 lbs x 4 reps
    • 165 lbs x 20 reps
  • The 22 Push-up Challenge
    • 3 sets x 22 reps
  • Barbell Row (w/o straps)
    • 135 lbs x 20 reps
    • 185 lbs x 15 reps
    • 225 lbs x 12 reps
    • 255 lbs x 7 reps**
  • Wide-grip Hammer Chin-ups (BW =  207 lbs)
    • 5 sets x 5 reps
  • Barbell Shrugs (w/ straps)
    • 205 lbs x 15 reps
    • 245 lbs x 15 reps
    • 275 lbs x 15 reps
    • 315 lbs x 15 reps
    • 345 lbs x 15 reps


* After failing with 280 lbs I went back down to 225 lbs and 245 lbs for one set each. To my surprise I did the second set with 225 lbs for 9 reps. I wasn’t able to set a new 1 rep max PR but at least I managed to set a new PR with 225 lbs. I feel much better about my training and still hope to break through this 280 lbs barrier.

** I had difficulty with my grip and my form suffered as a result. I barely managed to do all 7 reps. I recently purchased a new bar and noticed the shaft diameter is much smaller making it easier to grip. Today I used my older bar with a thicker diameter and it really made a difference. I am going to be sure in the future to always use the bar with the smaller diameter for pulling movements.