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Old 05-23-2011, 05:15 PM   #32
Rich Knapp
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Join Date: Mar 2010
Location: Appleton, WI
Posts: 6,051
Training Exp: > 13 years
Training Type: Bodybuilding
Fav Supp: AAEFX's whole line.
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Default May 23th workout

Chest workouts – 32 sets for the day

“A” Workout = 16 sets, Sarcoplasmic Hypertrophy

Bb Flat Press
8 sets

Plate Flat Bench Flies
8 Sets

“B” Workout – 16 sets, Myofibrillar, Sarcoplasmic - Hypertrophy

Bb Flat Press - Test presses for a P/L Meet this fall.(2 sec. pause at chest level, not relaxing or setting it on chest)
1. 135 x 1
2. 185 x 1
3. 205 x 1
4. 225 x 1
5. 245 x f Should have went up by 10's after 225 ( brake only long enough to drop plates for set 6 )
6. 235 x f ( should have took a longer brake )
7. 185 x 5
8. 185 x 4

Machine Extended Arm Flies
1. 120 x 5
2. 165 x 5
3. 195 x 5
4. 210 x 2
5. 210 x 3
6. 210 x 4
7. 165 x 6
 Liquid sups
8. 165 x 9
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