Chest & Back Workout

In any event, my workouts tonight was about 60 minutes. My pre-workout meal consisted on Chobani yogurt and a banana with Neurocore pre-workout powder. My overall intensity was probably around 3.5/5 as I wasn’t feeling super intense but I wanted to GET IT IN so I did and I feel better for it.


Perform 4 min warmup on the lifecycle

Chest & Back Exercises

I performed a giant set consisting of the following exercises, sets, and reps taking very little rest in between exercises. In a giant set you perform exercises for the same of different muscle group moving from one exercise to another taking very little rest in between exercises – usually less than 10 seconds.

  • Super Set 1
  • Dips: Pushups X 20 / Overhand grip Pullups: BW X 10

    Dips: Pushups X 20 / Overhand grip Pullups: BW X 10

  • Super Set 2
  • Machine Incline Bench: 180X10 reps / Machine Pulldowns: 190X8

    Machine Incline Bench: 270X8 reps / Machine Pulldowns: 190X8

    Machine Incline Bench: 360X4 reps / Machine Pulldowns: 190X8

    Machine Incline Bench: 270X8 reps / Machine Pulldowns: 190X8

    Single Arm Machine Incline Bench: 90X10 reps each arm

    Hyper Extensions: 4 X 10 reps

    Reverse Hyper Extensions: 4 X 10 reps

  • Super Set 3
  • Dips: BW X 10 / Underhand grip Pullups: BW X 10

    Dips: BW X 10 / Underhand grip Pullups: BW X 10

At the end of the workout, I performed a 20min HIT/Steady state cardio routine on a life-cycle and not on a treadmill because I have bad knees from years of football.

  • 8 min HIT where you alternate 1min High Intensity (200 watts) and 1min Low Intensity (50 watts)
  • 12 min of steady state cardio at 70 – 100 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 1.5cups 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 Aminos for recovery.

    This is a very important concept that I am not going to talk about indept 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 intensity, I usually listen to rap and that’s probably the only time I listen to it as well. It serves its function in the gym to keep me HYPE of intense throughout the workout.

    The Game: One Blood

    Busta Rhymes: Respect My Conglomerate

    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.

    Food item Calories Protein (g) Carb (g) Fiber (g) Fat (g) Sodium (mg)
    PP 157 25 5 1 3 60
    almond milk 40 1 2 1 4 180
    1/2 oatmeal 150 5 26 4 3
    1/2 berries 40 1 10 2
    vanilla pp 130 23 3 2.5 50
    1Tsp flax
    1C Turkey Chili 236 22 27.6 9.6 5 194
    1C mixed veges 35 1 6 2 25
    1C B-Rice 216 6 44 4 2 10
    20oz Latte 130 12 18 6 140
    Oh Yeah PB 380 27 30 5 20 110
    1-Egg muffin 70 6 0 5 70
    .5C B-Rice 108 3 22 2 1 5
    Atkins PD
    1C ChocoMilk 170 8 24 5 250
    PP 157 25 5 1 3 60
    Glut/Creatine 14g 40 9 28
    2-5oz Protein 110 25 1 2 40
    1-sm swt potatoe 103 2 24 4 1 41
    1/2 avocado
    Peanut Butter 95 4 3 1 8
    Coconut Oil 125 0 14
    Liquid Aminos 80 15 5
    Total 2572 211 264.6 36.6 84.5 1263
    Grams Conversion 844 1058.4 760.5
    Macro 0.3281493 0.411509 0.295684

    My stats: Age: 40ish | Weight: 216 | Bodyfat: 26.5% (56lbs) | Lean Muscle: 160lbs

    Benny Jones Jr., Fitness-Weightloss Consultant

    Benny Jones Jr., Fitness-Weightloss 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.