Okay I took some of your advice guys, and here is what my Monday chest day looks like.
I weighed myself today, I'm 200.5lbs and 6'4". My workout took 45 mins.
1.) Bench Press, 3 sets, 8-12 reps. Warmup was the bar, 10 reps.
1st set, 95 for 10, 2nd set, 115 for 9, and 3rd was 135 for 4, I might have been able to get 5-6, but no spot and didn't wanna drop the bar on myself.
2.) DB Flys, 3 sets, 8-12 reps. Already warm. 15lbs in each hand for 10, 20 in each for 10, and then 25 in each for 8. Last set was a struggle, form somewhat degraded towards end.
3.) Incline press, 3 sets, 8-12 reps. 65 for 10, 95 for 5. Was dead at that point. Need to go lower I think.
4.) Skull crushers, 8-12, 3 sets. Using ez-curl bar. 35 for 10, 45 for 10, then 55 for 5. My elbows were going out on the last set.
5.) Seated dumbell tricep extension. 3 sets, 8-12. 1st was 25 for 10, 30 for 8, 35 for 6. Last set my elbows were going out quite a bit.
Suggestions?
I weighed myself today, I'm 200.5lbs and 6'4". My workout took 45 mins.
1.) Bench Press, 3 sets, 8-12 reps. Warmup was the bar, 10 reps.
1st set, 95 for 10, 2nd set, 115 for 9, and 3rd was 135 for 4, I might have been able to get 5-6, but no spot and didn't wanna drop the bar on myself.
2.) DB Flys, 3 sets, 8-12 reps. Already warm. 15lbs in each hand for 10, 20 in each for 10, and then 25 in each for 8. Last set was a struggle, form somewhat degraded towards end.
3.) Incline press, 3 sets, 8-12 reps. 65 for 10, 95 for 5. Was dead at that point. Need to go lower I think.
4.) Skull crushers, 8-12, 3 sets. Using ez-curl bar. 35 for 10, 45 for 10, then 55 for 5. My elbows were going out on the last set.
5.) Seated dumbell tricep extension. 3 sets, 8-12. 1st was 25 for 10, 30 for 8, 35 for 6. Last set my elbows were going out quite a bit.
Suggestions?
