Chest & Back Workout

Workout started out slow (2/5) after I performed a 4min warm-up on the lifecycle I started the the workout with two sets of pushups superset with pull ups (see below). As the workout progressed and the music from personal Spotify play list (see below) picked so did my intensity. My pre-workout meal consisted on medium sweet potatoes and 2-egg muffins (see photos) 1 hour prior to the workout and Neurocore pre-workout powder prior to walking out the door. My overall workout l intensity I would rate at 4/5 after the initial set of DB Bench, I the energy and intensity kicked in combined with the music made for a great workout. The 20 minute MetCon-Steady state at the end added extra endorphins too.


  • 4 min warm up 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 Group 1
  • Pushups: BW X 20 rep X 2 sets

    Underhand grip Pull ups: BW X 10 reps X 2 sets

  • Super Set Group 2
  • DB Bench Press: 90 X 8 reps X 2 sets

    Tbar Rows: 90 X 20 reps X 2 sets [45X2]

  • Super Set Group 3
  • Machine Incline Bench: 180 X 15 reps X 2 sets

    Seated Rows: 200 X 8 reps X 2 sets

  • Super Set Group 4
  • Dips: BW X 10 / Underhand grip Pull ups: BW X 10

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

  • Super Set Group 5
  • DB Dead lifts: 60 X 5 / HyperExtensions-Front 10 reps /Reverse 10 reps

    DB Dead lifts: 70 X 5 / HyperExtensions-Front 10 reps /Reverse 10 reps

    DB Dead lifts: 80 X 5 / HyperExtensions-Front 10 reps /Reverse 10 reps


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= High Intensity otherwise known as Intervals where you alternate; 1min High Intensity (200 watts) and 1min Low Intensity (70 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 1.5cups 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 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: Starbucks French Roast 3cups + 2 protein, oat, and pumpkin muffins
    • Meal 2: Protein drink blended with spinach, berries, and almond milk using Magic Bullet
    • Meal 3: 2cups Brown Rice, 2cups Ground Turkey, Broccoli, Cauliflower, Kidney Beans, 1/2 cup Spinach
    • Meal 4: Medium Sweet Potato, 2 -Egg muffins (with spinach)
    • Pre workout: Neurocore drink
    • Post workout: 2cups of 2% Organic Milk (I ran out of chocolate milk) with 30gm Gaspari MyoFusion Chocolate protein powder
    • Meal 5: 1cup 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: 223 | Bodyfat: 22% (49lbs) | Lean Muscle: 174lbs

    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.