pob80

I awoke this norning at 17 stone 2 feeling full and hard must be water I have dropped in the last couple of days, well at least I hope it is lol, jumped on exersise bike for 40 monutes. Today was light chest with shoulders and triceps and this is how it went:

Chest

Pec deck flye - 1 x 15, 2 x 12
Flat barbell press - 1 x 15, 2 x 12

Shoulders

Smith machine military press - 1 x 15, 2 x 12 then 1 all out set of 5 reps rest pause 1 rep dropset 3 reps rest pause 2 reps then I picked up a small straight bar and did 5 reps front raises rest pause 2 more reps.

Dumbell side raises - 2 x 12 then 1 all out set of 6 reps rest pause 2 more dropset 3 more rest pause 1 more rep.

1 arm cable side raises - 1 x 12 then 1 all out set of 7 reps rest pause 2 reps dropset 2 reps rest pause 1 rep.

Triceps

Press down warm up - 1 x 15, 1 x 12

Close grip bench - 2 x 12, 1 all out set of 6 reps rest pause 2 more dropset 3 reps then rest pause 1 rep.

45 deg skull crushers - 2 x 12 then 1 all out set of 5 reps when reach failure press in a close grip movement for another 4 reps enhancing the negative more.

Press down - 1 x 12 then 1 all out set of 7 reps dropset 3 reps then 2 force negatives.

Hit abs with 3 set of rope crunches of 25 reps and 3 sets of reverse crunches then off to do 20 minutes of cardio on the treadmill. I felt really good after my work out all most feels like I can feel myself growing and tightening up by the day, I feel the benefit of dieting on higher carbs mentally and physically hope my physique will show this on show day.