Day 11

Today was a chest and triceps day.  It was a pretty good workout, but my intensity isn't what it used to be.  I've lost most of the weight I've wanted to and burned quite a bit of fat and I'm thinking that I might want to bulk a little bit.  I don't to be huge, but a little bigger than I am right now.  Mike also wants to bulk a little bit because he's pretty skinny.  So I might be starting a program soon where I will be posting weekly photos of our progress, posting the workouts, and showing you guys what I eat.  Now onto today's workout.

Our first exercise was the Bench Press.  In the video you see he has a spotter which is good.  It might seem like Mike didn't do too well, but this was Mike's last set and he was burned out.

1 Warm Up
3 Sets 8-10 reps

Jeff ( 135,155,155)
Mike (135,135,145)

Our second exercise is Incline Flyes.  On the way down its good to get that stretch and tear down your muscle fibers.  That's what makes them grow.

3 Sets 8-10 reps

Jeff (35,40,45)
Mike ( 35,40,45)

The third exercise is the Decline Bench Press.  According to bodybuilder Dorian Yates this is the best for your chest out of all the benches.  I'm not too fond of it because it feels quite unnatural, but we do it anyways.

3 Sets 10-15 reps

Jeff ( 95,135,135)
Mike (95,115,135) 

The fourth exercise is the V-handle bar tricep extensions.  It's good to change the handle just to get a different feel.  Usually we do the ropes, but today we changed it up.  Just like ropes except you don't have to pull your hands apart at the bottom.

3 Sets 8-10 reps

Jeff (50,70,80)
Mike (50,60,60)

The fifth exercise is probably one of Mike's better exercises. The Bench Dips and its great for him because this is a mass building exercise and we're trying to bulk Mike a little.  So it's great that he's good at this exercise.  You can even throw some weight between your knees and crotch area to get that extra resistance.

3 Sets until you fail

Jeff (Body, 25, 35)
Mike(Body,25,35)

The sixth exercise is Machine Dips.  We do machine dips because its easier than regular dips with similar effect.  Since its the end of the workout our triceps are too burned out to do any dips, so we adjust by using the machine.

3 Sets 10-12 reps

Jeff (210,225,240)
Mike (195,210,210)

Now, I'm not very good at dieting because my discipline is nonexistent when it comes to food.  I don't super healthy like the real bodybuilders, but I also don't eat unhealthy like your average American.  I eat out quite a bit, but I have still been able to maintain and even drop my weight still.  I ate out a couple of times today and I will show you guys what I ate.

 Salmon Curry Noodles

Roast Beef, Turkey, Avocado, Jalapeno Sandwich

Today the video I made is pretty fantastic and I suggest you watch it! Enjoy!



Day 11