2 sets 10 reps 30lbs flat bench dumbell press
2 sets 10 reps 40lbs flat bench dumbell press
1 set 8 reps 50lbs flat bench dumbell press
1 set 7 reps 50lbs flat bench dumbell press
1 set 6 reps 50lbs flat bench dumbell press
1 set 10 reps 45lbs flat bench dumbell press
1 set 8 reps 45 lbs flat bench dumbell press
3 sets 10 reps 40lbs flat bench dumbell press
5 sets 10 reps 35lbs incline bench dumbell press
3 sets 10 reps 6 weight cable flyes
1 set 10 reps 4 weight cable flyes
20 minutes elliptical
Today I felt like my chest got a really good workout. I definitely felt an increase in power on my dumbell benching. I wasn't able to bench 50lbs that much before. On incline, 40lbs was REALLY heavy but when I dropped it to 35lbs I was able to push 10 reps. On the flyes, I tried to do some pushups after each set as a superset like ice1cube recommended, but after my first one I pushed out 3 pushups. On my second set, I couldn't even do a pushup so I just kinda gave up on the pushups and stretched while I got ready for my next set.
I do have an issue though, when I was doing my flat bench presses, my left chest would sometimes "lock up". I wouldn't be able to move it any higher and I would have to control the fall or else it would just drop onto my body. Can anyone explain the cause of this and how to get over it? I asked my friend and he said that this was a sign to show that I hit the limit of how much more I can do in that set. It shows that my chest was tired lol but I'm not exactly sure. I would appreciate it if anyone can answer my question!