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Monday=Chest Day


I’m back!! After a yearlong hiatus I am back to blogging about mine and my dad’s workouts and the progress we have seen and hopefully will see in the future. So to catch everyone up my dad and I go to the gym every morning from 5-6 A.M. We have been doing this for almost 3 years now. I took a 6 month break or so because of my work schedule but now I am back at it.
So let me start back by giving you a brief explanation of our workouts and the amount of weight we are currently at. This is going to be a 5 part post and I will post about each day and workout on a different day. So  For Monday’s we do chest and that’s it, each day we focus on one body group and just kill it. We try to push that one muscle group so much in that one day that we need a week to recover. So on our chest day we start with flat bench. We warm up with 1-2 sets of about 10 reps at 155 lbs. After that we jump to 185 for a set of 5. We then jump to 225 for a set of 5, and then we jump again. This week we are on 4 sets of 5 at 265 lbs. After flat bench we go straight to incline press. We do one set at 135 lbs for kind of a warm up and to get used to the motion. Then we jump to our working weight and this week we were at 205 lbs. We do 5 sets of 2 at our working weight and call it good. After our chest is feeling it from flat and incline bench we move to Dumbbell Incline Fly’s. We generally don’t do a warm up because by now we are good and warm and starting to get a little sore. For this exercise we do 3-4 sets of 10 at 60lbs this week.  For these we really try to focus on form so that we work out the right muscles and we protect our shoulders from carrying too much of the pressure. We finish our chest work out with cable crossovers. We usually hit these last and do 3-4 sets of 10 and since we haven’t done these in a while we are at 70 lbs per arm.
So that is generally our Monday chest work out. If any of you would like print outs of any of the work outs, we get them from Bodybuilding.com.  The work out is Mike O’hearn’s Power Body Building, we have just made a few variations and modifications to make it our own. I’ll be back tomorrow for our Tuesday Shoulder work out.
Have a great day everyone and remember ‘You Gotta Lift Big to Get Big!’

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