A-2-Chest and Biceps (1)

Continuing on with the new yet "old" wave of workouts with chest and biceps today. I was curious to see where my strength was at with each exercise and looked forward to test myself. I saw some gains but fell short in some spots but overall, I was pleased.

With the incline dumbbell press, I didn't exceed previous poundages nor did I beat previous rep targets but I did work up to 85 lbs. sooner with my second working set and hit the high end of my target. Unfortunately, I fell one rep shy of hitting the low end of prescribed reps for my FINAL working set at 90 lbs.

With the flat barbell press, I didn't see any gains and stopped 2 reps shy of hitting the low end of prescribed rep range and so i dropped.

I saw the most gains with the chest dips as I performed 9 more dips overall through 4 sets. I definitely felt stronger with these.

To round out this workout, I saw gains in all three of the biceps exercises today working up to personal bests for the final working sets of two out of three exercises.

Previous Workout:

Duration: 59:06
Calories: 534
Average Heart Rate: 123 bpm (65% MHR)
Maximum Heart Rate: 149 bpm (79% MHR)
Fat Percentage of Calories: 29%

Today's Workout...

Duration: 56:28
Calories: 486
Average Heart Rate: 120 bpm (63% MHR)
Maximum Heart Rate: 146 bpm (77% MHR)
Fat Percentage of Calories: 31%

Incline DB Press
2 warms
80 lbs. x 8 reps/80 lbs. x 8 reps-PREVIOUS
85 lbs. x 8 reps/80 lbs. x 8 reps-(+5 lbs.)
85 lbs. x 8 reps/85 lbs. x 8 reps-PREVIOUS
90 lbs. x 5 reps_DROP_80 lbs. x 3 reps/90 lbs. x 6 reps (- 1 Rep)

Flat Barbell Press
2 Warms
185 lbs. x 10 reps/185 lbs. x 10 reps-PREVIOUS
185 lbs. x 6 reps_REST/PAUSE x 3 reps_DROP_155 lbs. x 3 reps_DROP_135 lbs. x 7 reps/185 lbs. x 10 reps__DROPSET_135 lbs. x 6 Reps.-(- 4 reps)

Chest Dips
16/13 (+ 3 Reps)
15/12 (+ 3 Reps)
14/12 (+ 2 Reps)
13/12 (+ 1 Rep)

Barbell Curl
2 warms
95 lbs. x 6 reps/95 lbs. x 6 Reps-PREVIOUS
95 lbs. x 6 reps/95 lbs. x 6 Reps-PREVIOUS
105 lbs. x 6 reps/95 lbs. x 6 Reps.-(+ 10 lbs.)

Rope Curl
1 warm
110 lbs. x 10 reps/120 lbs. x 10 Reps.-(-10 lbs.)
120 lbs. x 10 reps/110 lbs. x 10 Reps.-(+10 lbs.)
130 lbs. x 9 reps/110 lbs. x 10 Reps.-(+20 lbs, -1 rep)

Concentration Curl
1 Warm
40 lbs. x 10 reps/35 lbs. x 12 Reps.-(+5 lbs.,-2 reps)

Steady State Cardio on...

30 minutes on stepmill