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  • Chest and Back Heavy

    2 pm – Craig, my good friend, arrives to spot me for the Chest and Back day. I've been running through it in my head for almost 30 minutes, concentrating on what I want to accomplish. I'm in my sweats, got my gloves and weight belt on, and lie down on the bench with 115 lbs (52.2 kg) loaded on the bar.

    First set – crank out all 10 reps with no help. Felt good. Last week the last rep was strained.

    Second set – crank out 9 reps with no help, but need a slight push to get the last one up. Last week only got 7 reps before I needed help.

    Third set – made it to 5 reps and needed help to get it up, so I stopped, dropped the weight to 105 lbs (47.6 kg) and pushed out another 10 reps. Needed help to get the last one up.

    From the bench press to the seated row, with 100 lbs. Finished all three sets. Next week move it up by 10 lbs.

    Chest Flyes – Shoulder collapsed while trying to do the flyes with the 50 lbs dumbbells. Used the 25 lb dumbbells instead and accomplished all three sets. I'll have to move them up to 35 lbs next week.

    Bent over standing Rows – 60 lbs (27.2 kg) for 3 sets of 10 reps. Felt them at the end of the third set. Weight is okay for now.

    Inclined Upright Presses – 60 lbs for 3 sets of 10 reps. Same as the Bent over rows.

    Kneeling one handed rows – 25 lb dumbbells, 3 sets of 10 reps. They'll have to move up to 35 lbs next week as well.

    2:30 pm – That's right, all that in 30 minutes. Rest is for wimps. Ab work in a while, after my chest stops feeling like a car is parked on it. But the pump is incredible, the muscles are rock hard, and I am feeling incredible. By the way, this is after grocery shopping this morning and laundry being done at the same time. And a little later, I still have presents that need ribbons and bows.

    Day off tomorrow, Arms and Shoulders on Monday. This is going to be a very interesting week.

    Good workout. Not too shabby for a 61 year old man.

    I hope you are all having a blessed and glorious day.

    Fred
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