Chest and tris
Incline chest machine plate weighted
90*20
180*10
230*10
250*9
270*8
Over head tris dumbbell
60*20
100*10
110*10
125*8 had a spotter that helped me get the last two
Bench press machine( wide grip)
70*10
80*10
90*10
110*10
120*8 these freakin hurt
Tricep push down bar
100*10
110*10
120*10
130*10
Those are on a machine with two pulleys an physics tells me that compared to a single pulley they are half the weight.
Decline bench machine plate weighted
70*10
90*10
100*10
110*10
Rope tricep push down
40*10 four sets
Standing cable flys
30*10 three sets
All the exercises except for the first two were slow 2-4 second counts with a paused squeeze. And I feel pretty dang good about them. Still got a long way to go to reach my goals.
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Do not dwell in the past, do not dream of the future, concentrate the mind on the present moment. --buddah
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