Chest & Back Workout

I was tired tonight and tempted not to workout at all as I have been burning candles from both ends. But when you are Carb cycling (low carb off-days, medium carbs on-days) if you are on your carb day and you skip your workout you can end up having a week of all carbs totally interrupting your goals so I persevered tonight. I changed my warm-up workout tonight to the Stairmaster Gauntlet and 5 minutes of that totally kicked my butt. I will not use that as a warm-up machine again.

My pre-workout meal consisted on medium sweet potatoes and Atkins Mocha caffeine protein drink (see photos) 1 hour prior to the workout.


  • 5 min warm up on the Gauntlet

Chest & Back Exercises

I am in my light phase (60% of 1RM) right now so plus I was tired so I only performed 1 set of each of the following

  • Super Set Group 1
  • Dips: BW X 15 rep X 1 sets

    Underhand grip Pull ups: BW X 15 reps X 1 sets

  • Super Set Group 2
  • Machine Incline Bench Press: 180 X 20 reps X 1 sets

    Standing Rows: 120 X 15reps X 1 sets

  • Super Set Group 3
  • DB Bench: 80 X 15 reps X 1 sets

    DB Pullovers: 80 X 12 reps X 2 sets

  • Super Set Group 4
  • PecDeck: 80 X 12 X 1

    RevPecDeck: 80 X 12 X 1


At the end of the workout, I performed a 8 min HIT on a life-cycle and not on a treadmill because I have bad knees from years of football.

  • 8 min – HIT= High Intensity otherwise known as Intervals where you alternate; 1min High Intensity (200 watts) and 1min Low Intensity (50 watts)
  • 12 min of steady state cardio at 70 – 130 watts immediately following HIT
  • Post Workout

    Immediately after your workout you need to eat, drink, or both within 30 minutes to 1.5 hours afterward. You should strive for a 4:1 Carb to Protein ratio. Why? After a workout is a critical time for growth and recovery as your cells and hormones (specifically, Insulin one of the most anabolic hormones in the body) are most receptive at that time.

    Insulin is a hormone central to regulating carbohydrate and fat metabolism in the body. Insulin causes cells in the liver, muscle, and fat tissue to take up glucose from the blood, storing it as glycogen in the liver and muscle.

    Tonight I had 1 banana, 1/4 cup of mixed fruit, and 1.5cups of chocolate milk with the Gaspari Chocolate Protein powder some of the best tasting protein powder on the market right now. I chased that down with 1tsp of Creatine and 1tsp of Glutamine, Mmmm good. Prior to bead tonight I will have another dose of Glutamine and Liquid Amino’s for recovery.

    This is a very important concept that I am not going to talk about in depth here as it is a very extensive topic that deserves much more than I want to talk about in this workout post. I will revisit the concept in another post however if you want to know more check out Nutrient Timing by John Ivy et al.

    Music by Spotify

    To assist with workout intensity, I usually listen to rap and that’s probably the only time I listen to it. It serves its function in the gym to keep me HYPE and INTENSE throughout the workout. Here’s the play list:

    • Public Enemy: Bring Da Noise
    • *Busta Rhymes: Respect My Conglomerate
    • *Travis Barker Let’s Go, Give the Drummer
    • Lil Wayne: Lollipop
    • *Diddy: Angels
    • Freeway: Free At Last
    • DJ Khaled: I’m On One
    • *Pharoahe Monk: Simon Says
    • *Timbaland: Carry Out
    • FloRida featuring Timbaland: Elevator

    *Right now my two favorite HYPE songs that I can play over and over are The Game’s, One Blood and Busta’s, Respect My Conglomerate. There’s something about those two songs that just make me want to break through glass blocks and when I need that extra Umph – I replay those two songs because the beat is so infectious and it take you up one level and sometimes you need all the help you can get.


    On workout days, my calories are higher as I follow the Cheat to Lose diet methodology whereby I vary my calories based on my activities; however my macros stay the same. My diet on workout days is as follows and keep in mind this is a custom diet based on my body-weight and goals.

    • Meal 1: Protein drink blended with spinach, berries, and almond milk using Magic Bullet
    • Meal 2: 1 Cup Brown Rice, 2cups Ground Turkey, Broccoli, Cauliflower, Kidney Beans, 1/2 cup Spinach + 1/4 Cup mixed fruit
    • Meal 3: 20oz Latte with Oh Yeah Protein bar
    • Meal 4: Medium Sweet Potato, Atkins mocha protein drink (with spinach)
    • Post workout: 2 Cups of 2% Organic Chocolate Milk (I ran out of chocolate milk) with 30gm Gaspari MyoFusion Chocolate protein powder, 1 Banana, 1/4 Cup mixed fruit
    • Meal 5: 1 Cup Brown rice, 2 chicken breasts
    • Prior to Bed: Glutamine, Liquid Amino’s

    Yes I really eat all this stuff check out the pics here

    My stats

    Age: 41 | Weight: 225 | Bodyfat: 24% (49lbs) | Lean Muscle: 171lbs

    Benny Jones Jr., Fitness-Weightloss Consultant

    Benny Jones Jr., Fitness-Weight loss Consultant

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    Benny Jones

    Owner at LifeMeds LLC
    Benny earned a Bachelor of Science from the University of Florida in Exercise and Sport Science. Benny believes a well balanced wellness program should encompass flexibility, strength, balanced clean diet, and proper rest. Connect with us on our Google Plus Page Active. Healthy. Well.