10/20/99-Chest. We did flat bench first. After warm-ups and a few progreesive sets, I was able to bench 185lbs. 5 unassisted and 3 assisted. Not much to you 400lbs. bench pressers but we all have to start somewhere. I haven't really bench pressed in 5 years, only doing ocassional push-ups. I used to bench 225lbs. at a body weight of 130lbs. so I have a lot to catch up on. Then we did inclines on the Hammer Strength and did machine flyes.
10/27/99-Chest 171 lbs. Did stepper for 10 minutes and some stretching. Started with bench press. Warm up with the bar and did 95x8, 135x8, 155x6, 185x6, 205x6(unassisted 2, assisted 4)225x3 (unassisted 1, assisted 2). Not too bad huh. Followed with incline presses, machine flyes, and wide grip hammer strength for declines. Did stepper for 20 minutes. Can't help it if there's a pretty workmate doing the stepper right next.
11/10/99-Chest 170 1/2 lbs. Stretched.
Flat bench barx10 95x10, 135x10, 155x10, 185x10(6 unassisted, 4 assisted), 205x6(2 unassisted, 4 assisted), 135x9.
Incline Smith press. 95x10, 135x10, 155x10, 185x10, 135x19.
Machine Flyes. 50x10, 60x10, 80x10, 100x3.
11/17/99 175 lbs.
Bench Press barx10 95x10 135x10 155x10 185x8 205x4/2 225x1/2(hurt chest).
Incline Smith 95x10 135x5.
11/24/99 175.1 lbs.
Bench Press barx10 95x10 135x10 155x10 185x7/1 205x4/1.
Incline Smith 95x10 135x10 155x10 185x4/1 135x9/1
Machine Flyes 70x10 80x10 90x10 100x10 110x4.
12/1/99 174½ lbs.
Hammer Strength Incline Press 90x10 110x10 140x10 180x10 200x10 230x6 240x5 250x4
Machine Flyes (#5 seat) 70x10 80x10 90x10 100x10 110x10 120x10 130x9
12/8/99 175 lbs.
Hammer Strength Incline Press 90x10 140x10 180x10 200x10 230x8 250x5/2
Machine Flyes (#5 seat) 70x10 90x10 110x10 120x10 130x10 140x6
Dumbell Incline Flyes 25x10 30x10 35x10 40x5
12/15/99 175 lbs.
Hammer Strength Incline Press 90x10 90x10 180x10 180x10 230x10 270x4/1 180x10 180x10
Machine Flyes #5 seat 70x10 90x10 110x10 130x10 150x7
12/22/99 176 lbs.
Hammer Strength Incline Press 90x10 90x10 180x10 230x10 280x5
Machine Flyes #5 seat 70x10 90x10 110x10 130x10 160x5 170x3
