Chest training

So today was a just chest day. I was thinking/considering throwing in back but decided that I would just wait until tomorrow and focus on chest today.


Bench Press 225x10,x10, x8 drop to 135x7
DB Flat Press- 50x14, 60x10, 70x10, 80x8 huge pump
Dips Bwx10, bw+65x7, x7 rest 30 sec x3
DB Incline flys 40x7,x7,x7 with push ups in between

Next chest workout will be with back




So to get the best of both worlds since I like putting chest/back together I have devised an intricate split.

It goes like this
Shoulder/Triceps (drop sets and high reps)
Biceps (high volume 8-15 reps)
Rest/Cardio
Legs/abs (standard higher volume 8-20reps)
Chest (high volume 8-12 reps with drop sets and rest/pause)
Back/calves
Rest/Cardio
Shoulders/Triceps/Biceps (POWER Range 4-6 reps, 1-2 failure sets, 2 exercises per body part)
Rest/Cardio
Legs (POWER Range 4-6 reps)
Chest/Back (Super sets!) (6-15reps)
rest/Cardio
rest or repeat

Now I'm really going to enforce the cardio on my off days. Lately I have been super lazy and it shows in my conditioning. To tighten everything up for the summer.... cardio is going up. Calories will be at 3500 every day roughly. I'm actually going to attempt to track calories lol. The macronutrient break down will be high protein/moderate carbs/moderate to low fat

Example day
2 rice cakes/Protein Shake/2tbsp flax
1 cup couscous/ 2 chicken breast/2 bananas
2 rice cakes/Protein Shake/2 tbsp flax
1 cup couscous/2 chicken breast
1 cup brown rice or couscous/ 2 chicken breast/2tbsp flax
2 tbsp natural peanut butter-->can be added with any meal
2 tbsp natural peanut butter-->can be added with any meal

20 fish oil capsules through out the day

My macronutrients will come out to about 40/40/20 protein/carbs/fat
I will have veggies at all the bolded meals as well. I'll try to do this for the next 6-8 weeks and see where I'm at 201 in this pic...holding a lot of water and looking fat lol. Hoping that my split and strict diet really helps lean me out and makes my abs pop more :D
Cheers