10th February 2006
Friday
Day 10 of OVT
Chest and Back

A1: Flat Barbell Bench Press 55 kgs | 50 kgs
A2: Flat Dumbbell Flyes 14 kgs | 14 kgs

B1: Incline Barbell Bench Press 45 kgs | 45 kgs
B2: Incline Dumbbell Flyes 14 kgs | 14 kgs

*as usual, the weights of the flyes are the dumbbells i held in each hand...

C1: Lat Pull Down 70 kgs | 65 kgs
C2: Dumbbell Alternate Hand Rows on a Flat Bench 30 kgs | 30 kgs

D1: Standing Barbell Rows 60 kgs | 55 kgs
D2: Cross Bench Dumbbell Pullovers 20 kgs

Overall Impression
1.) Very very happy with flat barbell bench press... i will increase the flyes from 14 to 16 next week...
2.) Not very happy with incline press coz i took 50 kgs, but was flat out in the fist set itself, so as per kane's advice, i lowered the weight to 45 and continued for the remaining 4 sets :(
3.) Lat pull downs went well.. i will be able to take 75 kgs next week easy...
4.) The final set of dumbbell rows, i performed with a 8020 tempo (i guess) coz my lats were screaming and i was enjoying that
5.) Barbell rows were the highlight of the day, coz when i did TBT, i NEVER managed to do 5x5 @ 60 kgs
6.) I removed the seated rows coz there's always a rush for that machine at my gym... instead i added cross bench pullovers which were amazing..
7.) GREAT workout...

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