Chest Blast for a week:)

Chest blast

Now if you've been following my blog you'll know that I got this crazy shoulder injury a few months ago and it hasn't allowed me to bench press for awhile. In fact it would bother me so much I wouldnt even want to try and bench press for fear of making it worst. Last monday was my 1st time getting back on the horse as they say:) This is how it went

Flat Barbell bench press We worked UP to about 255lbs. or so....Felt great about that. Then worked back down to about 185lbs. I ended up being almost 10 sets of bench press for a average of about 10-12 reps!!!!!!!! Thats a ton of volume:):) was sore for the rest of the week too


Next we did machine incline press because I didn't want to push my shoulder any more after all those sets on the flat. 3 sets of about 15

After that we moved on to Lower cable cross for the upper chest. Went light on the weight and really focused on that squeeze at the top. 3 sets of 10

Finished with Single arm over head tricep extensions with a dumbbell. Used a 20lbs. and went up to about 13 reps...once again pushing the squeeze factor....think im going to use these more often in fact.