Chest & Tri day with Les!  Let’s get started!


warmup:  10 min elliptical

30 sec b/w all sets

flat db fly:  2 warmup sets; 90 x 12, 12,  12


cable crossovers:  140 x 12, 12; 160 x 12

the shirt states my split, yo!

the shirt states my split, yo!

incline smith machine press:  100 + bar x 15, 15, 15


flat smith machine press:  120 + bar x 12, 12, 12, 12

woops! guillotined myself!

woops! guillotined myself!

rope pushdowns:  120 x 12, 11; DROPSET A.  120 x 6, 100 x 8, 80 x 10; B.  120 x 11, 100 x 10, 80 x 19



seated 2hand extension:  70 x 12, 9, 5


low cable extension:  40 x 15, 15, 15

db skulls:  40 x 20, 11, 12


notes:  my chest felt a little sore in my old injury spot coming in to the workout, so I did a few warmup sets first.  Once I got into it, I wasn’t sore at all, so that was good.  Chest went pretty well.  I went crazy on the second dropset of pushdowns, did a bunch of partial reps at the top of the range and just busted them out.  It left me blasted for the seated extensions though, I tired out fast.  This time with the low cable extensions, I went a little lighter and got a rope and just worked on form.  These felt much better!  But my triceps had no juice left for the db skullcrushers, that finished me off as thoroughly as it did last Thursday.


Once again, I was rocking the awesome shirt!




It is a crossfit shirt, and I don’t do crossfit, but I saw it on Biggest Loser, and it is accurate as to my current split, so I thought hey!  Let’s do it.  It’s comfy too!


How about you?  Any good workouts today?