Wed. Heavy Bench Day

Jean claude came over and trained with me tonight. Wed. Heavy Bench

Bench Press- 6 warm up sets ramping up then did two work sets of 8 and 10 reps with + pounds. Plan was for 2 sets of 8 but felt really good on the last set and hit 10.

Close Grip Bench Press- 2 sets of 12 and 10 reps. same weight as last week. Messed up since this was a 2 x8 week should of went up on this and hit 2 x 8. Oh well next week.

Incline Bench Press- 2 sets of 10 reps and I think 7 reps. Again should of hit 2 by 8 so I guess it evened out. Was dead on the last set. Got sloppy and didn't drive with my legs most of the set.

Dumbell Bench Press- 4 sets of about 12 reps each set. Didn't even count just did as many reps as I could with good form focusing on max. tension on the pecs.

One Arm Cable Flyes - 3 sets of 10 reps each side

Supersetted with

3 sets of 10 reps on tricep pressdowns. Last set I actually did 20 reps to finish off.


Notes- Felt great. Cleaning up my diet is doing wonders as even though my muscles were taxed I felt ready for more at the end of it. Nice Pump in my chest and tri's. Strength felt great on bench press. Part of me thinks I am jumping too slowly but then again it is working so maybe I am doing it just right. Jean Claude did great too.


Was nice having someone to train with today. Since I have been training at home it is mostly by myself. Not a big deal as I don't look to others/atmosphere/music/etc. for motivation. I get that from with in.  Still though it is nice having someone to spot/handoff and also help load and unload weights. Usually working out with others has never went well for me. Aside from when we had a PM Powerlifting team at my gym (which we were all on the same page and most everyone actually competed) when friends of mine have trained with me they always have tried to alter how I do things. Sorry but for the two weeks you might work out DON'T get in my way. I am not going to bench on my squat day, or do curls instead of deadlifts. Jean Claude jumps in with what I do and puts 100% into it which is refreshing.

Changed my dinner slightly. Instead of pork chops again I had Top Round Lean Steak with all fat cut off. Super lean. Still had 1/2 cup of red beans and rice and vegies. Also screwed up meal 4 in that I forgot to bring my protein powder to work (I premix the drink from meal 2 before I leave home). I did bring the peach so I stopped and got a protein bar at a gas station.