CHEST 2/12/2011
I explain chest training techniques throughout my workout along with FST-7 at the end! 3 weeks to go till I shoot with fitness model Brittany Walker at the Arnold Classic Weekend
Cardio/Chest/Biceps/ABS
Today I woke up feeling pretty well and ready for some awesome workouts. This ended up not being the case 
It was one of those days that everyone dreads having. It started with 30 minutes of cardio on the elliptical around 10am this morning and that went pretty well. As the day went along I just kept getting more and more tired. I figured 200 mg of caffeine would help but today it didn't. My Chest workout this afternoon was not good at all. I couldn't get a pump and I felt weak and tired. I know I'm not feeling this way because of a lack of carbs because I'm taking in more than I ever have when preparing for a shoot. I believe I'm feeling depleted from my INTENSE back workout yesterday and picking up 405lb for 2 sets of 8 on deadlifts got me drained.
- Incline Barbell press - 4x8-12 one dropset on last set
- Incline DB Press - 4x10-12
- Pec Dec - 3x10
- Flat DB Fly - 3x12
- Flat Barbell Press - 3x12 only used 135 and really focused on the contractions
- Cable flys - 3x12
- Standing Barbell curls - 4x6-12
- One arm standing preacher db curls - 3x12 superset reverse standing barbel curls 3x12
- rope crunches 3x12
- sit up bench weighted crunches - 3x12
Depending on how I'm feeling tomorrow it might end up being a rest day.
Chest/ABS/Cardio
- Incline Barbell Press - 2 warm up sets to 15 then 4x8-10
- Incline DB Fly - 4x8-10
- Flat Smith Machine Press - 3x8-12 one drop set on last set
- Hammer Flat Press - 4x8-10
- Pec Dec - 3x10-12 one drop set on last set
- Rope crunches - 3x15
- Lower ab machine crunch 3x20
- Cardio Elliptical 15 minutes
- Dog Walk 25 minutes
This was one of my best Chest workouts I've ever had. I believe that not having to get up at 5am anymore is doing my body wonders already. I still feel like I'm not fully caught up on rest but todays workout proved to me how drained my body has been. My strength is climbing each workout. I'm looking forward to getting in there tomorrow and hitting some back!
Chest/Tri/Abs/Cardio
Finally feeling like myself again with the intensity through the roof! Before heading to the gym I watched Fouad Abiad's chest workout at flexonline.com. I took my notes on which exercises he performed and the amount of sets and reps etc. and then headed out the door on my bike to the gym.
- Hammer press machine - 5 x 20,15,10,8,5
- Incline BB Press - 3x12,10,6 then 2 drop sets for 4 on the first drop then 8 on the last drop
- Flat DB Press- 3x12,10,10
- Pec Dec - 2x12
- Cable Fly - 3x30,20,10 then one drop set for 10
- Straight bar cable pressdown - 3x8-12 one drop on the last set for 10
- one arm over head db ext - 3x10
- cambered bar knees on bench ab rollouts 3x10
- oblique crunches superset bench leg raises 2x12-15
- jump rope 5 minutes
- stair climber 5 minutes
- run/jog 20 minutes
- jump rope 5 minutes
- bike ride home
I did switch up a few things on the weights. It was a great workout. Here is another shot from Paul Reitz from December 4 2010 NYC
Paul Reitz December 4 2010 NYC
-Workout- Chest/Biceps/Abs
- Incline DB press 2 warm up sets followed by 3 working sets w/ 2 drops on the last set rep range was 4-15
- Standing Cable Flys - 3x10-12 one drop set
- Seated Chest press machine - 3x8 2 drop sets on the last set
- Flat DB Flys - 3x10-12
- Flat Hammer Press - 3x5 one drop set on last set
- One arm DB preacher curls - 4x6-12
- Standing Straight Bar curl - 3x10-12 one drop set on the last done as DRAG curls
- standing one arm cable high curl superset db hammer curl - 2x12
- weights ab bench sit ups - 25lb behind the head 3x10 then each set dropped the weight for an additional 10 reps superset standing oblique one arm crunches 3x12
The only cardio I did today was my bike rides to and from the gym total of 6 miles.
-Workout- Chest/Bicep
Today Ron and I had yet another good workout. Lots of drop sets! Check it out! Originally I intended to go back later on this afternoon to film my boxing workout that I've been wanting to do for the past weeks but this workout drained me. I want to be fully energized when I do the boxing routine so stay tuned it'll be coming soon!
Taken after our workout Jan 8 2011 Nashville,TN
-Workout- Chest/Tri/Cardio
Greg Vaughan NYC Dec 3 2010
Pec dec - 4x12
Incline bb press - 3x12
Flat hammer press - 3x6-12 one drop on last set
Decline press - 3x12
Flat db fly superset db pullovers - 3x12
Vbar pressdown superset overhead one arm ext - 2x10
Run 20 minutes - intervals
Stairclimber - 5 minutes level 8.0
Here is a picture by Greg Vaughan shot December 3 2010 NYC
-Workout- Chest/Biceps
After training Chest/Bi at BAC Botetourt,VA
So after having plenty of carbs after my leg workout this morning it was time to hit some Chest and Biceps with my friend Ben. All I've got to say is it feels so good to feel like myself again. I'm training harder than ever and I'm so happy I'm not trying to be someone I'm not anymore (with trying to be skinny for fashion modeling). The past couple of days has been my most intense and heavy workouts I've done since I used to train strictly as a bodybuilder.
- Flat DB Press - 3 warm up sets followed by 3 working sets of 8-10
- Incline Hammer Press - 3x8-12 with one dropset on the last set
- DB Pullovers - 4x10-12
- Incline DB Flys - 3x10-15
- Freemotion Fly Machine - 2x12
- Hammer Preacher Curl - 3x10-12
- Standing Cable One arm Curl - 2x12
I'm taking tomorrow off as I'll be traveling all day and after all of these intense workouts it will do my body some good to rest. Once I get back to Nashville I have a lot of video editing to do and all of the videos I recorded will be up by the end of the week. The picture above was after tonight's workout. I forgot to get a picture of Ben and I (sorry Ben).
-Workout- Chest/Side Delt/Tri/Run/Boxing
So after lots of sleep the past couple day and nights I felt rejuvenated and got in there tonight hungry for a ridiculous workout. My training partner Ron took yesterday off as well and was ready himself! Here's the workout
- Flat DB Press - 4x8-12
- Hammer Press superset Decline BB press - 3x8-15
- Cable Crossovers superset Incline DB Fly - 3x12-15
- Standing Lateral Raises superset straight bar press downs - 3x12
- Oblique crunches on hyper ext bench superset lying leg raises - 2x12-20
- standing one arm oblique cable crunches superset rope crunches - 2x12
- RUN RECORD TIME 2 miles 12:40
- Box Heavy bag 2 minute intervals total of about 10 minutes
- Jump Rope,Shadow Box w/ 5lb dbs - back in forth for a total of 8 minutes
- 3 minutes stair climber on level 8.0
-Workout- Chest/Calve/Ab/Cardio
Great workout today with my training partner Ron. My appetite was back in full force today 
We worked out at 4:40pm today. Here 's the workout
- Incline BB Press - 1 warm up set for 12 - 3x10,8,5, one drop set for 15
- Flat DB Fly - 3x12
- Flat BB Press superset with Pullovers - 3x12
- Pec Dec FST-5 - 5x15
- seated calve raise superset rope crunches 3x12 one dropset on the calves for on the last set
- oblique crunches on hyperext bench 2x15
- standing one arm cable oblique crunches 2x12
- RUN 2 miles 13:15 (my best time)
- 10 minute jumprope
- 5 minute stair climb on 7.0
- 5 minute jumprope
Looking forward to spending some time with friends tomorrow night. Having people over at the house then were heading out after to see some live music...gotta love Nashville for the live music. The talent here is ridiculous. Had to change my filming schedule around so I'll be filming Legs on saturday and boxing on sunday!
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