Tonight is chest and back and my calories were high today as they always are on workout days and I felt good a little hungry but nevertheless good. I didn’t have time to eat my preworkout meal of 1/2 cup rice and 1 egg muffin but I took creatine fuel. I was able to hit 100 reps within 30 minutes and it was a good workout but I wasn’t as strong on DB-Bench with a weight that should have been no problem for 10-12 reps as my left shoulder seem to be giving out for some reason. Funny how it performed well in my other lifts: Incline machine bench and dips but I did notice some discomfort during the cable-crossovers.

Workout day: 2704 calories (40% carbs – 30% protein – 30% fat)

Additionally, I follow a periodization plan based on the 5/3/1 periodization methodology as follows:

Tuesday: Chest & Back, 70% of 1RM

Chest Superset with Back

Warm-up: 20min Lifecyle @ 130Watt

DB Bench: 3 X 10 – 12 reps Superset with DB Rows: 3 X 10 – 12 reps

Machine Incline Bench: 3 X 10 – 12 reps Superset with Seated Rows: 3 X 10 – 12 reps

Bodyweight Dips: 3 X 10 – 12 reps Superset with Undergrip Pullups: 3 X 10 – 12 reps

Pecdeck: 3 X 10 – 12 reps Superset with Rear-Peck Deck: 3 X 10 – 12 reps

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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.