Lift With Us Day 6

Today is a chest and tricep day and we get serious in our workout.  Your body should be taking a beating during your chest, back, and leg days because they are they days with the biggest weights.  The poundage from the weights should be making you sore for your next day.  On most of these exercises there's a part where you go down and push up.  On your way down don't just let the weight drop, it should be a slow controlled movement.  This is called a negative and it is just as important as the push back up.  Think of it as the other half of your rep.

Our first exercise is the Incline Bench Press.  Much like the bench press except on a seated incline.  Remember, controlled movement on the way down.

2 Warm Up
4 Sets 6-8 reps

Jeff (115,115,135,135)
Mike ( 95,115,115,115)

The second exercise we do is called Incline Flyes.  Also done on a incline bench, but with a different motion.  You should be getting a great stretch on your way down slowly and explode on your way up!

1 Warm Up
4 Sets 8-10 Reps

Jeff(40,40,45,50)
Mike (40,42.5,45,50)

Our third exercise is what we did last week with cable crossovers.  Mike did both exercise positions with the same amount of sets and reps while I did one position with more sets

7 Sets 12-15 reps
Jeff( 40,45,45,45,45,50,50)
Mike(40,40,40)

The fourth exercise is called Bench Dips.  Find 2 benches, put your hands on one and your feet on the other.  If you want you can do just body weight or you can add plates like Mike does in the video.  Be sure not to put it on your knees or your "area".  Just perfectly in between the two.  I have also been told this is a great mass building exercise so if you want really big triceps, this is a great exercise to do.

3 Sets until you fail
Jeff ( body weight)
Mike (body weight + 25)

The final exercise is Overhead Rope Extensions.  It's like the regular rope extensions except a little more difficult from the different position.  Remember to pull your hands apart when your pulling the rope down.

3 Sets
Jeff (30,40,40)
Mike (30,30,40)

Let's see if Mike improved his diet after we made  fun of his non-existent 6-pack!


Mike's Diet

6 am: Venti Iced Coffee, Greek Yogurt, Bagel
2 pm: Coconut juice, Spring Rolls, Viet BBQ Chicken Sandwich
7pm: Chicken Wings, Chow Mein, Soup, Sushi, Pork
12 am: Cytogainer protein shake 2 scoops

So Mike's diet did improve!  He ate more which is good since he's trying to gain mass and he ate healthier.  I would like him to spread out his meals a little more, but this a good step.  He's that much closer to getting that 6 pack he wants.  Enjoy our video!

Day 6