Originally Posted by
marcus300
Chest this morning - felt really good
Going to write my way through this workout for you because usually chest is very short session for me so I will try and explain my mind set I am feeling good so I know I can focus today.
I decided to start with incline db press - but first I did some very light cables and rc internal and external rotations to get some blood flowing.
Incline db press
Started with light weight felt good, just seeing how far I could bring them down before my rc started to hurt and also I twisted my palms not fully facing each other but just slightly off which felt better for me pressing, got into my groove and start5ed to feel the depth I could go to and also I decided to slight come up with an inward arch without locking the elbows, this even with lighter weight started to blow my chest up.
2nd warm up set - increased the weight and started to press felt ok but not 100%, something was off and I think it was due to throwing the bells up what might of cause irritation to my RC so I carried on and did my set, but this time I slowed everything down, and strained and tensed the weight up even though it was light it started to feel like a working set, my aggression triggered and I pushed and got a really good negative in at the last rep and rested.
I knew I wasn't going to be going heavy, the power was there and I wanted the big bells, I could of got someone to pass them to me but I knew the pain I was feeling wasn't good and all I am going to do is cause more damage so I decided to go heavier but not my total heavy set what I would normally do BUT I was angry and frustrated at my body not performing at its best so I thought right I will attack this set with slow reps without any lockout and resting the pecs and I will drive inwards to take any triceps involvement out of it best I can and just target the upper chest. I would tense hard at the top and slowing lower the bells till I am in muscular pain and want to stop - hopefully my shoulder can take it and with the reduce weight I was going to use I more or less knew it would.
Felt warmed up properly and I got the bells I was going to use -no dropset no rest pause just pure intense positive failure. Sat down on the incline bench with the bells at my ankles, looked in the mirror and started o visualize the set I am about to do. I started to talk to my inner self triggering certain things what made me angry, I bent over picked up the bells and placed them on my knees and I said to myself this is it lets do this properly, its a lighter weigh so make every rep count don't waste one fucking rep. I squeezed my grip so hard my ends of my fingers when white and I felt the spike inside of my to fight. Boom laid back and got the bells up to the starting position. Down I went slowly the first rep hurt me right in the pec and that triggered me even more bang - right back up inwards and tensed the fuck out of me and at this point I wanted to stop the pain was bad even after one rep. Bang straight back down power up down again boom back up, the bells were slowing down due to my strength deteriorating and the acid burn what was in my chest. Carried on till the 7th rep and this was starting to hurt really bad, I knew I could flow the bells faster but then all I am doing is making reps and not working my chest so I slowed it all down even further and grunted out loud. Ears started to buzz and I knew I was at my limit, shoulder felt good because wasn't going right down and I was fully on my pecs. Had to start using a bit of speed to get the bells up to make further reps- this ignited anger and again I made a lovely negative from that rep and then I push with all my strength and the bells started to slow right down so a stop, I wouldn't let them go but I was fully in a static point and I could feel my face bursting with blood and the weights started to slowing go back down, so I held as much as I could and once the got to aa level were my rc started to feel pain I just let go of the bells - a big bang sounded around the gym I got up and said YOUR FUKERS and placed them back on the rack and moved onto incline flyes.
I got my water and gulped it down and stretch my chest, looked in the mirror and pulled my hoody down to see my upper chest and it was red and bursting, I smiled and sat down and started to look across the db rack and to pick a good weight for my chest, I wanted more pressing but I was done and thought lets do some flyes. Picked up some 50's and stretched my pecs with incline flyes, easy weight nothing hard and felt no pain what so ever except a serious stretch across my upper chest - I didn't have my palms facing each other I had the facing out towards the mirror because it felt a better stretch. Did tw feeler sets with the same weight and slowed it all down again and tense my chest together at the top with my arms still bent like hugging a tree, never strengthen your arms, that's for skinny cunts. I placed them back on the rack and picked up some heavy bells and started straight away because the pump was so intense I wanted to keep it. Boom slow on each side of the rep, squezz8ing the hell out of my chest at the top and a good stretch, chin was up and bells were flowing started to slow down but for some reason I could power myself through the pain and complete a good solid working set to failure, at failure I couldn't lift the bells to the top so I dropped them again. Some guys looked over and said something to each other but wouldn't look me in the eyes and just watched me train.
Walked straight over to the vertical chest press hammer style, doing singles and pumped two working sets out - wont go in-depth with this because I will be here all day and you'll get bored reading but I triggered that inner animal and pushed like fuck till failure and once failure was reached I did 2 rest pause but the reps were low but burnt like hell.
Last movement was cables - same again, got into the zone and fucked my chest up but in-between each set I did an incline press up off a machine and swapped into cables and press ups one after the other until I was down to 2 reps.
Walked over the cross trainer and did 15 mins
Forgot to take pics but kind of gives another angle on posting a workout
wasn't my best at all and I didn't even go into drops or anything serious past failure but was productive and worked my chest even though my delt was acting up