Day 4 - Chest (heavy)

Novemeber 5th, 2009

Yeah, I know I did chest on Monday but I am really trying to focus on that upper and inner chest, so the more attention I give it the more it will grow. Plus, my chest was itch'n to push some massive weight today!

Diet:

7:00am - Cliff Builder Bar, 1 cup coffee, 1 Lumber Rice cake with almond butter

10:00 - 1 bag of bite size rice cakes (90g carbs!), Cliff Builder Bar (I know, two meals in a row :( and a bottle of water ***I was really busy this morning and did not plan my meals well, barely had time to sneak this in.

12:00pm - 2 chicken breasts, spinach salad

1:30pm - 8 egg whites, 1 cup oatmeal, 1 scoop whey isolate

4:00pm - workout *consumed 2 servings glutamine, creating which I sipped before, during and after workout, ate a lean body protien bar (half before and half after), and consumed 2 rice cakes during my workout - sometimes when your really busy/hungry, you gotta do what you gotta do to get your calories.

7:00 - 2 chicken breasts (marinated in sun-dried tomatoes, basil, pepper), spinach salad, and a beer (shock top belgian white, real good).

9:00 - 2 scoops ON Nitro core with fat free milks

11:00 - almonds, and some slices of carrots with almond butter/splenda (ehhh, it was ok).

Workout: Chest, heavy

Pre-exhaust with "Franco's"
set lbs reps
1 35 20
2 60 20
3 95 15

Incline Dumb-bell Press
set lbs reps
1 80 12
2 90 8
3 100 5
4 90 6
5 70 15

Incline Dumb-bell Press with palms facing each other, weights touching (will try and post a video of this next time so you know what I mean, really hits the inner chest).
set lbs reps
1 45 12
2 60 8
3 70 5
4 55 10
5 45 10

Hammer Incline Press
set lbs reps
1 90 10
2 180 8
3 230 6
4 180 10
drop to 90 20

Cable flys
set lbs reps
1 60 12
drop to 45 10
drop to 40 10
drop to 35 15
drop to 30 20
increase to 65 lbs and hold for 20 sec!

Notes: great pump, especially after flushing technique. Feels like I can stand a glass of water on my upper chest! whooooOOOOOoooo!!!!!!