pob80

Today was chest and biceps my strength was down a bit from what it normaly is this is what I did

Chest

Incline barbell press - 1 x15 2x12 then 1 all out max intensity set which was 6 reps with a rest pause then another 2reps then a dropset where I got another 4 reps and another rest pause where I got 2 more reps.

Decline barbell press - 2 x 12 then 1 all out max intensity set which was 5 reps with a rest pause got another 2 reps then a dropset where I got another 5 and a rest pause for 2 more.

Upright hammer style press - 1 x 12 then 1 all out max intensity set of 7 reps then a dropset where I got 6 more followed by 3 negatives.

Pec deck flye - 1 x 12 then 1 all out max intensity set of 7 reps rest pause got 2 more reps a dropset where I got another 5 and rest pause for another 2 then several partials till I couldnt move the handles.

Biceps

Standing straight barbell curls - 1 x 15 2 x 12 then 1 all out set of 7 reps with a dropset for 2 more reps and 2 negatives.

Incline dumbell curls - 2 x 12 then 1 all out set of 7 reps with a dropset of 2 more reps.

1 arm machine preacher curls - 1 x 10 then 1 all out set of 6 reps drop set then 2 more reps.

Then concluded with 20 minutes on the treadmill at a fast walking pace.

My form on all exercises is slow and well controled squeezing the peak contraction and 3 - 4 seconds on the negative part of the rep. Im feeling quite good at the moment better then I thought I would and looking forward to filling out as well as dropping fat.