Heavy Chest & Back Day: 82.5%

Another day in the gym without any music...this sucks! I can tune out the bogus fitness center music just fine, but I would rather have the kind of music I like to listen to depending on my mood. Anyway, lots to do tonight, so I will get right to it.

BB Incline Press: 265 for 5 reps, 5 reps, 5 reps, 5 reps - Sporto Tempo

Again, on both 70% and 82.5% days, I use the Sporto Tempo for my reps. Works well here and helps get a little more out of the lower intensity sets.

Rack Chins: +145lbs for 5 reps, 5 reps, 5 reps, 5 reps - Sporto Tempo

We kept the angle to be more upright (and will ocntinue to do so) so that it mimicks more of a lat pulldown/pull up than a row. Great feel here, got some weird looks, but got done what I needed to get done. These lower intensity sets at that tempo really get the blood flowing in those areas...I mean, at this point I was looking rather large in the mirror (of course the excellent lighting helps too lol)

HS Wide Chest Press: 3 plates + 25lbs each side for 10 reps, 10 reps - Sporto Tempo

Here I kept the same weight and opted for a few more reps with the slower tempo. I'm trying different little things with this exercise each time to see how certain things feel. I went with a little wider grip on these today and got a little better burn in the chest. I will probably stick with that...

BB Pendlay Rows: 325 for 8 reps, 8 reps

Very powerful reps. My two sets were nearly identical. Reps 1-7 were with no upright body movement and great squeeze, and then on rep 8 I lifted a little just to complete the rep. These are getting stronger...hopefully that will translate to a more denser back when the time comes.

DB Incline Flys: 105s for 10 reps; 9 reps - Sporto Tempo

I was really gearing up for the first set here because I was trying to get it on video, but the camera had no battery left. No worries...just ended up doing the most ever reps with this weight and had my pec muscles cramp a little after the set. No big deal No strain on the shoulders either...which is a good thing with that kind of weight!

HS Lat Pulldowns 3 plates + 25lbs each side for 10 reps, 4 plates each side for 8 reps - Sporto Tempo[/B]

I wasn't sure how these were going to feel, but after I did the first set for 10 reps with a very slow tempo, I bumped up to 4 plates and gave it all I had. Sure enough, I'm was able to get 8 reps with a slow tempo and got that deep burn that Ron Burgandy talks about If people would have heard me counting, they would have known I did over a thousand...

DB Fly Fascia Stretch: 85s for 60 seconds
Machine Pulldown Fascia Stretch: Stack + 90lbs for 60 seconds

As always, a nice way to finish a chest/back workout...by this time, I was pretty euphoric and ready to head home. Got a lot of things to do today and tomorrow to help get ready for this weekend - our first of many christmas celebrations.

Sporto