Day 18

Today was a chest and triceps day.  For chest we bench sometimes and I really like to use the bar, but it actually shapes your chest better if you use dumbbells.  Just a little something my friend told me, but we prefer the bar for some reason...

Our first exercise was the incline bench press.  We went fairly heavy today because I want to improve my strength.  My bench is an exercise that has plateaued quite a bit since I first started lifting.  It might have been because I've lost weight, but I feel like it should be better than what it is.  Today I added a little more weight than what I usually do.

2 Warm up
4 Sets 5-6 reps

Jeff (115,135,135,145)

Our second exercise was dumbbell flyes.  Another one of my exercises that has kind of plateaued.  I do similar weights almost all the time, but the motion is a little bit harder to go heavier and still have really good form...  That's why it's always good to have a spotter when you go heavy.

4 Sets 8-10 reps

Jeff (35,40,42.5,45)

Our third exercise is my favorite chest exercise and I always do it.  The cable crossover.  I like it because it gives you good stretch on your chest and I think it really digs into your muscle fibers.  By far my favorite chest exercise.

4 Sets 10-12 reps

Jeff (45,50,50,60)

Our fourth exercise is dips.  This is an exercise that, if you have really strong triceps or if you are really light, it might be too easy.  You can add resistance by holding a weight in between your feet, like a 20 pound dumbbell.  Also there are belts you can buy where you can put on 45 plates... which is ludicrous...  We are not that strong yet so we just do body weight dips.

4 Sets until failure

Our fifth exercise is bench dips.  These we can do with weight.  You just put the weight on your lap and do the exercise like you normally would.  We also did drop sets to burn ourselves out as much as possible.

2 Drop Sets until failure

Jeff (45, 45)

Now let's take a look at what I ate today.

 Salmon and String Beans

Beef Tacos

The first meal was good, extremely healthy and leftovers from the day before.  Salmon with some string beans.  The second meal was not as nutritious, but it tasted great.  Tacos from the taco truck probably don't use the leanest of meats, but I like to enjoy my food.  So yea....  Tomorrow is a back day.