- Sunday – Cardio 60 minutes
- Monday – Chest
- Tuesday – Back/Bis
- Wednesday – Shoulders / Traps
- Thursday – Chest/Tris
- Friday – Back/ Bis
Added a few reps to my bench press and I’m getting very close to the 200lb mark for 3 sets of 6-8 reps. Shoulder press was stationary and chin-ups I was able to gain a couple of reps. I played around with some rep schemes on my accessory exercises, but I think I found one of my all time favorite chest workouts.
- Chest or Chest and Tris
- Barbell Bench 3 sets of 6-8 reps
- Dumbbell Incline Bench 3 sets of 8 reps
- Dips (weighted) 3 sets of 8 reps
- Flys or Skullcrushers 3 sets of 10 reps
Always get a massive pump after a day like this even though the reps are on the heavier side. The tension from the sets feels incredible. Not too heavy and not too light. Sometimes by dropping the weight too light, I feel like I’m moving the weight, but not really getting much of a pump. I also feel like I can gas out pretty quick even with the lighter weight.
Diet has been more or less the same. Calories fluctuate between 2000-2500 calories a day and I really have not been emphasizing protein in the least. If anything I have been emphasizing carbs. Some days my protein has fallen below 100 grams and has not even remotely affected my strength levels. I have been drinking a lot of caffeine during the day at work, but has really always been high in my diet.
My weight is still hovering around the low 180’s at the moment.