Training Journal - 29/08/09 - Chest & Biceps

As promised, our training journal:

Woke up at 10am. "Yes it's chest day!". Went to our favorite restaurant and ordered chicken rice, breast only. Being regulars, we always get extra chicken. We took our Animal Pak pills midway through our meal and then got back home by 11am. Changed clothes, prepared our protein shake and loaded up on Shock Therapy. Headed out and reached the gym at 11.45am.

First day back in the gym after so long. We took in the sight, psyched ourselves up. It's time to do this. Time to get hardcore. Time to step up the game. There was no room for fuck ups now.

Once again, and for the last time, i'll state the rules of how we do it, adding a few more to the list:
1. Always do a warm up set
2. The last rep is always the hardest in each working set
3. Each set, ideally, should be pyramiding upwards in weight and naturally less in reps
4. Keep strict form

Note: The workouts that I'm about to list below can be googled for more information.

Starting off with chest:
1. Incline bench press - 3 sets, pyramiding - 12 reps, 10 reps, 8 reps
2. Incline dumbbell flyes - 3 sets - 12 reps x3
3. Flat bench press - 3 sets, pyramiding - 12 reps, 10 reps, 8 reps
4. Cable crossovers - 3 sets, pyramiding - 12 reps, 10 reps, 8 reps

Next in line, biceps:
1. Wide grip barbell curls - 3 sets, pyramiding - 12 reps, 10 reps, 8 reps
2. Standing cable curls - 3 sets, pyramiding - 12 reps, 10 reps, 8 reps
3. Barbell hammer curls - 3 sets, pyramiding - 12 reps, 10 reps, 8 reps

We consume our protein shake immediately after lifting.

Our routines will change slightly from week to week. The purpose is to never let the body get accustomed to the same workout sets. It is a smart, evolving machine. Underestimating it will get you nowhere. Throwing in a surprise change in routine will leave it guessing, leading to better growth and progress.

Try this out. Let us know how it works for you.

-Zeus