Lecheek LOG Day 39: Chest/Tris

DAY 39: CHEST/TRIS

DB BENCHPRESSweight ea. hand 40×15 60×12 85×8,8,8,8

DB INCLINE PRESS: 60×8,7 50×8,10

BARBELL DECLINE PRESS: 135×15 185×6 175×7 155×10

CABLE FLYS: 50×7+3@40 40×10,10,10,10

DIPS: BWx10 +10×8 +15×7 BWx10

CLOSE GRIP BARBELL BENCHPRESS: 95×8,8,8 55×16

SKULLCRUSHERS: 65×8,7 55×10,12

TRICEP ROPE SEPARATION: 50×10,10,10,10

Only one PR today. I blame two things. Myself for not giving myself a day of rest from doing Back/Bis yesterday and second my ****ty preworkout! NO-XPlod v2 sucked! I didn’t feel a damn thing! Some beta-alanine sensitivity at the beginning that faded and a lack of energy towards the end of the workout. Disappointed. I miss you, SpeedX3 

@DJBeanPole
Lecheek Nutrition

Lecheek LOG Day 32: Chest/Tris

DAY 32: CHEST/TRIS

Bumped SpeedX3 up to 2.5 scoops preworkout today. Body has completely adjusted to the beta alanine now. No tingles and no flushing. As usual the pumps are great and the focus is fantastic. I think I should have waited just a few more minutes before going to the gym because I didn’t feel quite “on” during my first exercise but then the energy started flowing and it was PR central from there 

BARBELL BENCHPRESS: 135×10 185×5 205×5 225×3+2assist 205×3 185×6 was super disappointed that I didn’t reach my goal of 225×5. First two reps felt fine, stalled at the bottom of the third rep but pushed it out, and needed some light touch with the last two reps. Felt incredibly heavy. I’m sure I had 240 or even 250×1 but I really wanted to see where I was with 225. It has always been a long-term goal of mine to reach 225×10. I blame myself for training more with dumbbells for this exercise and losing focus of the compound benefits from the traditional barbell benchpress. I will begin making the barbell benchpress my dominating opening chest exercise and rotate the DBs in occasionally.

DB BENCHPRESSweight each hand 50×10 75×10 threw these up for fun after the benchpress just to see how it felt. Had I come in with just the DB benchpress as my primary lift I think I could have smashed 85s or 90s for reps. 75s felt light even after doing the barbell press.

DB INCLINE PRESSweight each hand 40×15 60×8,8,8,8

DB INCLINE FLYSweight each hand 15×15 25×10,10,10,10

MACHINE/BITCH FLYS: 75×15 120×10 150×10,10,10

TRICEP DIPS: BWx10 BW+25×8,8,8,8

SKULLCRUSHERS: 40×15 60×10,10,10,10

TRICEP PUSHDOWNS: 80×15 130×7 had to give up after this set my triceps were about to explode… if I had not done the skullcrushers I’m sure I could extend that PR to multiple sets

NO-ATTACHMENT PULLEY PULLDOWN: 30×8 20×8,10,10

I meant to weigh myself and forgot to. I’ll do that tomorrow before my most dreaded (yet potentially highest PR yielding) day: LEGS.

Stay tuned,

@DJBeanPole
Lecheek Nutrition

Lecheek LOG Day 22: Chest/Tris

DAY 22: CHEST/TRIS

So I tried something a little different today. I dosed my usual 2 scoops of SpeedX3 about 10 minutes prior to the gym, and then about 1/4 of the way into my workout I added another half scoop to some water and sipped on it throughout the workout.

BARBELL BENCHPRESS: 45×20 95×15 135×12 185×10,10,9+1assist,6+2assist 135×8 so while not 225 like Evan was hoping I’d get I wasn’t too terribly upset at these numbers whatsoever, and ended up setting a PR for reps. It was crazy because after that set of 135 when I stood up to get some water I was immediately hit all the face with beta alanine tingles hardcore. Felt super crazy but only lasted for a few seconds! Finally back to cracking some PRs with chest!

DB INCLINE PRESS: 25×15 45×10,10,10 not a PR, but up 5lbs from last time

BARBELL DECLINE BENCHPRESS: 65×15 165×10,10,10,10 My workout partner really wanted to do these so I obliged… I thought we were overworking the chest and in the end my triceps paid for it but it still felt great.

HIGH-SET DOWNWARD CABLE FLYS50×10,10,10,10 a good squeeze finisher to solidify the pecs

DIPS: BW+25×8,7 BW+10×10,10 less than last week but I blame the volume during the benchpress workouts for pre-exhausting the triceps so this was expected

SKULLCRUSHERS: 35×15 45×10,10,10,15 adding that half scoop of SpeedX3 here gave me arm-bursting pumps that were just ridiculous

TRICEP ROPE SEPARATION: 50×10,9 40×10,10 so much PUMP!

NO-ATTACHMENT TRICEP PULLDOWN: 20×10,10

Toast. While the triceps weren’t the showstopper today I was glad to see the numbers I hit with the benchpress and look forward to improving that as time goes on and I continue to bulk up in weight. Felt fantastic today!

Off for this weekend for my little vacation. Depending on what time I get home Sunday I may hit the gym up again. Only time will tell. And if my liver hasn’t exploded from the weekend. 

Stay tuned,

@DJBeanPole
Lecheek Nutrition 

Lecheek LOG Day 15: Chest/Tris

DAY 15: CHEST/TRIS

DB BENCHPRESS: 30s x15 50s x12 75s x10,10,10,9

DB INCLINE PRESS: 30s x12 40s x10,10,10,10

DB INCLINE FLYS: 15s x10 20s x10,10,10,12

HIGH CABLE FLYS: 40×10,10,10,12

TRICEP DIPSBW+25lbs x 10,8,6,5 (PR W+R)

TRICEP KICKBACKS: 15s x10,10

TRICEP PUSHDOWNS120×10,10,10,9 (PR W)

NO-ATTACHMENT PULLEY PULLDOWN: 20×8,10,10,12

@DJBeanPole
www.lecheeknutrition.com 

Lecheek LOG Day 9: Chest/Tris

DAY 9: CHEST/TRIS

DB BENCHPRESS: 30×12 50×12 70×10,10,10 so much for taking it light 

DB INCLINE PRESS: 25×10 35×10,10,10

DB FLYS FLAT: 20×10 25×10,10,12

TRICEP DIPS: BWx10 BW+10lbs x 10,10 BW+15lbs x 10 was VERY surprised at this…

SKULLCRUSHERS: 35×10 55×10,10,15 another PR??? WTH!

TRICEP ROPE SEPARATION PUSHDOWN: 70×9+60×1 65×9+60×1 60×8 which led to the triceps burning out so I stopped short 

NO-ATTACHMENT PULLEY PULLDOWN: 10×10,10

2 (technically 3) PRs… and I’m going light? Triceps stole the show today! Can’t wait to go at it 100%!

 

@DJBeanPole

Lecheek Nutrition