Apollo's training log

Apollo89 · 08-10-2008, 10:40 PM

Chest

bench press
85x10 warm up
135x8-10
145x6-8
150x4-6

incline press
135x10
145x8-10x2

db press
45x10
50x10
55x8-10

decline machine
90x10
110x8-10
135x6-8

db flys
30x10
35x8-10x2

All I got right now let me know if its too much

**gringo220** · 08-11-2008, 12:44 AM

I wouldn't personally do regular bench and then do db in the same workout. Pick either one or the other and when you hit a plateau swithc to the other one. Add some cable crossovers in there also. I'd do 4 sets of each exercise to but do at least 3 of each. Maybe start with three and work up to 4. But I'm glad to see you started a log. Good luck with it!

Apollo89 · 08-11-2008, 05:54 AM

thanks man ill try it out...and thanks for helping me set up a log but how do i get it in my signature

**gringo220** · 08-11-2008, 07:28 AM

Copy and paste the link in the address bar into your sig.

Apollo89 · 08-13-2008, 06:57 PM

thought id start this log off right by thanking everyone who helped me with my over training problem...and u were all right hahah i cut it down to 16-18 sets bounced out and i feel sore but in the good way so thanks everyone mostly you gringo thanks man

**gringo220** · 08-13-2008, 06:57 PM

No problem!

Apollo89 · 08-13-2008, 07:42 PM

also one more thing to add say today i ended at 145 on bench is that the weight i shoudl start up at next week?

**gringo220** · 08-13-2008, 07:51 PM

No. If you start with bench you should do a warm up set first. I always do a warm up then a set of weight between that and what you plan on finishing with. If yu ended up at 145 on bench I'd just do a warm up set with the bar for 12-15 and then do a set of 95 and then 145 for 3 more sets. But don't ware yourself out on the 95, just use it as a set to get you used to the 145. I always start at 135 for 15 then 185 for 10 or so then 225 for 5-6.

**gringo220** · 08-13-2008, 07:53 PM

And I should add that if the 145 starts to get easier for you to do then add a little bit of weight here and there.

Apollo89 · 08-13-2008, 08:38 PM

ok yeah thanks man thats what i was trying to get across also how many reps of 95 should i try to do

**gringo220** · 08-13-2008, 08:41 PM

You don;t want to burn yourself out on them but you want to know you did them. Go for 8 and see how you feel. If you could have done more then go to 10 but if you got a little pump out of the 8 then stay with that, but I wouldn't go over 10. And if that starts to get easy then add a little weight here and there.

Apollo89 · 08-13-2008, 09:13 PM

well sounds good thanks for all the help gringo