Chest Focused Push Workout


[Daily Training Log]

[Weight: 191.6lbs]

Exercise 1: Incline Barbell Bench Press

  • 4 Working Sets of 8-12 Reps
    • Set 1: 15 Reps @ 45KG (Warm-Up)
    • Set 2: 12 Reps @ 65KG
    • Set 3: 10 Reps @ 75KG
    • Set 4: 8 Reps @ 75KG
    • Set 5: 8 Reps @ 75KG
      • Decided to use the RhinoFlex HD bar here today as I find it to be the most comfortable bar I have for volume/rep work on bench movements. You’ll notice I stopped touching my chest once the weight got a bit heavier. Main reason for this is because my right shoulder was feeling a bit off, so I reduced the range of motion to prevent injuring it.

Exercise 2: Earthquake Bar Bench Press

  • 3 Working Sets of 15-20 Reps
    • Set 1: 20 Reps @ 24KG (Warm-Up)
    • Set 2: 20 Reps @ 40KG
    • Set 3: 20 Reps @ 44KG
    • Set 4: 18 Reps @ 44KG
      • Using the RhinoFlex HD bar again here in place of my DIY Earthquake Bar. Still playing around with this bar as I’ve only had it for a couple weeks and I’m trying to determine how well it would work as an earthquake bar. Eventually I do plan to get an actual earthquake bar, but for now if this bar can work nearly as well it will help to save me some money for other specialty bars/equipment.
        • Initial thoughts are that it is definitely stiffer than a genuine earthquake bar or my DIY Earthquake Bar. This is to be expected as the weight capacity is double that of an earthquake bar (600lbs vs 300lbs). Need to do some more testing, but it seems to work well enough for the tie being!

Exercise 3: Low Incline Dumbbell Fly (*Pump Reps)

  • 4 Working Sets of 10 Reps
    • Set 1: 10 Reps @ 30lbs
    • Set 2: 10 Reps @ 35lbs
    • Set 3: 10 Reps @ 35lbs
    • Set 4: 10 Reps @ 35lbs
      • *Pump Reps
        • 1 “Pump Rep” consists of 2 partial reps followed by 1 full range of motion rep. Perform 10 “Pump Reps” per set.
      • Goal of this exercise is to focus on pushing blood. Don’t go too heavy as the we are trying to focus on the contraction and not just moving the weight.

Exercise 4: Low Cable Fly

  • 4 Working Sets of 12-15 Reps
    • Set 1: 10 Reps @ 5KG
    • Set 2: 12 Reps @ 2.5KG
    • Set 3: 15 Reps @ 2.5KG
    • Set 4: 12 Reps @ 2.5KG
      • Again, our focus is pushing blood. Set the cables to a position close to the bottom of the machine and pull from low-to-high. We are targeting the upper chest here.
      • Avoid letting the hands/arms/elbows stretching too far past the torso as this will put a lot of excess stress on the shoulders.
      • Hold the peak contraction of each rep for a fraction of a second and squeeze the chest as hard as possible.

Exercise 5: Seated Dumbbell Upright Row

  • 3 Working Sets of 12-15 Reps
    • Set 1: 15 Reps @ 20lbs
    • Set 2: 15 Reps @ 20lbs
    • Set 3: 15 Reps @ 20lbs
      • Lean forward slightly to recruit more of the lateral and rear heads of the delts.
      • Avoid using too much momentum here and try to pause for a fraction of a second at the peak of the movement. Control the descent; don’t just let the weight fall.

Exercise 6: Chest Supported Reverse Fly

  • 3 Working Sets of 12-15 Reps + 5-10 Partials/Meadows Swings
    • Set 1: 15+5 Reps @ 15lbs
    • Set 2: 12+8 Reps @ 20lbs
    • Set 3: 10+10 Reps @ 20lbs
      • After finishing 12-15 controlled reps incorporate an addition 5-10 partial reps or Meadows swings.
        • These are intended to increase the intensity and help you push past failure.
      • This will start to burn, but DON’T STOP! Keep pushing through until you finish each set.

Exercise 7: Chain Skullcrushers

  • 3 Working Sets of 10-12 Reps
    • Set 1: 15 Reps @ 9KG (Warm-Up)
    • Set 2: 10 Reps @ 18KG
    • Set 3: 10 Reps @ 18KG
    • Set 4: 10 Reps @ 18KG
      • If you don’t have access to chains, you can substitute them for dumbbells.
      • As you extend to lockout more chains will leave the floor, thus increasing the weight of the movement. On top of that the chains will cause some instability.
      • Go heavy on this movement and try to control the instability of the chains.

Exercise 8: V-Bar Push Downs

  • 4 Working Sets of 8-12 Reps
    • Set 1: 10 Reps @25KG
    • Set 2: 10 Reps @25KG
    • Set 3: 10 Reps @25KG
    • Set 4: 8 Reps @ 25KG
      • I like to use my Fat Gripz for this movement. I find that it feels better on my wrists and I can connect with the movement more.
      • Focus on a full stretch at the top and pause at lockout. Squeeze your triceps as hard as possible and try to force as much blood into them as possible.

Core Circuit: 3-4 Rounds, 8-12 Reps Per Exercise

Exercise 1: Ab-Wheel Rollout

  • Round 1: 12 Reps
  • Round 2: 12 Reps

Exercise 2: Hanging Leg Raise

  • Round 1: 10 Reps
  • Round 2: 10 Reps

Exercise 3: Cable Crunch

  • Round 1: 10 Reps @ 25KG
  • Round 2: 10 Reps @ 25KG
    • I haven’t been doing a lot of core recently, so I didn’t want to push myself. Ended up doing only 2 rounds of the circuit so I don’t get too sore over the next couple days.
    • I’ll be incorporating core every other workout moving forward.

Overall, today’s workout was solid. Started things off with 30 minutes of fasted cardio on the stair stepper. Followed that up with a preworkout meal consisting of 4-6oz of spinach and 8oz of orange juice. Blend and drink. Let sit for 10 minutes before taking my preworkout and starting my warmup routine.

Once I started the workout, I kept rest times low as much as possible to try and keep the intensity high. Emphasis was on chest, with the secondary muscle groups being shoulders, triceps and core. Next push workout the emphasis will shift to shoulders and triceps, with chest being the secondary muscle group.

DIY Earthquake Bar

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