Today was my first doing chest/tricpes/light shoulders in two weeks...I thought I would come back stronger but now that I think about, that wouldn't make much sense. This is probably the worst workout I've had in a while. My reps are all over the place because I didn't know where my strength was at.
dumb bell press:
set #1 - 10 reps at x2 55 (warm up)
set #2 - 3 reps at x2 85 lbs
set #3 - 6 rep at x2 80 lbs
set#4 - 4 reps at x2 75
I realized my strength wasn't where it was at before so I decided to do incline presses at x2 65 instead of x2 75. I couldn't even get the weight up.
at this point I left because I was so pissed about my sets.
I expected 3 sets of 4 reps at x2 85 lbs. I figured I wouldn't be going to failure on any of these. About half way home I turned around to finish because I would have been pissed at myself the rest of the day.
I came back and finished with this
incline db chest press:
set #1 - 6 reps at x2 60 lbs
set #2 - 6 reps at x2 60 lbs
set #1 - 8 reps at 150 lbs
set #2 - 7 reps at 150 lbs
close grip bench with EZ bar
set #1 - 8 reps at 90 lbs plus the EZ bar(so another 30 lbs I guess? I don't know how much it weighs.
set #2 - 4 reps at 90 lbs plus EZ bar(last reps and a half was helped with a spotter...lame lame lame.)
single handed dumb bell extensions
set #1 - 4 reps at 30 lbs each arm
set #2 - 6 reps at 25 lbs each arm
That is it, hopefully my strength decrease was from taking time off. I guess I need to get aclimated to the weights again. I figure the time off will yield more progression than hindering my results in the long run.