Had to be a bit careful today, my wife is working days this week, and noone was in the gym this morning except some cardio people, so I couldn't get a spot! Had to make the best of it, all in all turned out with a good blood pump.

Chest

Decline benches
(warmup)...135x10,185x6
Sets...225x5,225x4,225x5(kind of pissed here, so thought, what the heck, if I get stuck, I will deal with it! Not really the thing to do, but I am either hardcore or stupid) 235x3 (went up 10 lbs. with no spot after doing 3 sets first.

Weighted dips(weight strapped around my waist)
Sets....70x10,80x10,80x7(drop set)

Superset first 2 sets only incline dumbbells with light incline dumbbells(this is where I really need a spot, and didn't have one)
(warmup)....60x6
Sets....70x5,75x2,75x3/35x10,40x10

Flat dumbbell benches(again, no spot, so had to stop short, and much harder getting started with the first rep)
(warmup)...70x6
Sets....85x3,90x2,95x2,85x3,90x3

Seated chest press(wanted to make up for my lack of bench preses here due to no spot, but was actually feeling a good pump)
Sets....250x5,270x3,

Pullover flies first 2 sets, then last set just standard flat flies
Sets....35x4,35x5,45x8


Abs

Upper pulley cable crunches, on heavy reps slow and hold each rep for a couple counts, then on last set drop set for reps with lighter weight. Really felt them today.
120x40,160x15,160x15,160x12,

Lying leg raises with 10lb. weight
2 sets of 10

Seated torso rotation
95x10,110x10,110x10(each side)

All in all felt pretty exhausted, was surprised with no spotter. Ready for my recovery drink!

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Comments

• bb1fit 2004/01/24
  Did 100 calories in cardio last night(chest day) on the treadmill when I got home. 13 minutes on full incline.