20110702 CHEST BIS

BCAA 5 pills post workout
shake (400 mL - 200 mL before, 200 mL after)
* whey protein 3 scoops
* creatine monohydrate 1 scoops

weight start: 87.8 kg
weight finish: 87.6 kg


CHEST

benchpress wide grip (__||m____________m||__) barbell
0 kg x 10 reps
10 kg x 10 reps
15 kg x 10 reps
20 kg x 6 reps + 10 kg x 4 reps
22.5 kg x 2 reps + 10 kg x 8 reps

incline benchpress wide grip barbell
0 kg x 10 reps
10 kg x 10 reps
15 kg x 7 reps + 10 kg x 3 reps
17.5 kg x 2 reps + 10 kg x 8 reps

pullforward cable (arms behind the back, pull to waist, then push forward)
8.75 kg x 10 reps
13.75 kg x 8 reps + 8.75 kg x 2 reps
16.25 kg x 1 reps + 8.75 kg x 9 reps

kneeling pulldown fly cable
6.25 kg x 10 reps
11.25 kg x 10 reps
13.75 kg x 10 reps


BIS

seated dumbbell
10 kg x 10 reps
14 kg x 7 reps + 10 kg x 3 reps
16 kg x 2 reps + 10 kg x 3 reps + 4 kg x 5 reps

preacher close grip (__/\m^m/\__)
7.5 kg x 10 reps
10 kg x 4 reps + 5 kg x 6 reps

seated dumbbell
4 kg x 20 reps


CHEST

benchpress widegrip
0 kg x 30 reps