[Narkissos]

Wednesday 9th January 2008

7:30-8:40 p.m.

Chest; Delts; Triceps; Abs

General warm-up: Push-ups: On knuckles..[easier on wrists]

3 sets: bodyweight: 10 reps ea. set


Flat Bench Press:

warm-up: 135 lbs: 6 reps

Set 1: 185 lbs: 6 reps
Set 2: 225 lbs: 6 reps
Set 3: 250 lbs: 3 reps [w/ 2 assists]

[45-degree] Incline Dumbbell Bench Press:

Set 1: 80 lb dumbbells: 8 reps
Set 2: 80 lb dumbbells: 6 reps
Set 3: 80 lb dumbbells: 6 reps

[30-degree] Incline Barbell Bench: To throat...

Set 1: 135 lbs: 8 reps
Set 2: 185 lbs: 3 reps
Set 3: 135 lbs: 7 reps [failure]

Comments: By this time my delts were exhausted for some reason...

Seated Dumbbell Shoulder Press:

Set 1: 60 lb dumbbells: 8 reps
Set 2: 60 lb dumbbells: 5 reps; 40 lb dumbbells: 4 reps [dropset]
Set 3: 60 lb dumbbells: 34reps; 40 lb dumbbells: 4 reps [dropset]

Bent Lateral Raise:

Set 1: 20 lb dumbbells: 15 reps
Set 2: 40 lb dumbbells: 10 reps; 20 lb dumbbells: 5 reps
Set 3: 60 lb dumbbells: 4 reps; 30 lb dumbbells: 4 reps

Seated Dumbbell Shrug:

Set 1: 80 lb dumbbells: 12 reps
Set 2: 80 lb dumbbells: 10 reps
Set 3: 80 lb dumbbells: 8 reps

Parallel Bar Dip & Bench Dip Superset:

Set 1: bodyweight: 12 reps / bodyweight: 10 reps
Set 2: bodyweight: 10 reps / bodyweight: 8 reps
Set 3: bodyweight: 8 reps / bodyweight: 8 reps

Stability ball crunches:

3 sets: 15 reps

Stability ball leg raises

3 sets: 8 reps ea.



Killer session!

-CNS