Most Recent Logs Coaches LogsBob YoungsDave TateHarry SelkowJL HoldsworthJosh BryantJustin HarrisMarc BartleyMark WattsMatt RhodesPowerlifting LogsBrian SchwabChris JanekDave KirschenHannah JohnsonJeremy FreyJo JordanJoey SmithJulia LadewskiMarshall JohnsonMolly EdwardsShane ChurchSteve GogginsTed ToalstonRaw Powerlifting LogsBrandon SmitleyCasey WilliamsChris DuffinJennifer PetrosinoMeana FrancoMickey BelainehScott YardYessica MartinezVincent DizenzoBodybuilding LogsAmit SapirMark DugdaleShelby StarnesStrongman LogsAmy WattlesAndy DeckChase KarnesClint DardenRetired LogsAngry CoachAJ RobertsAl CaslowAdam DriggersAno TurtiainenBen BrandBrian CarrollChad AichsChad Wesley SmithCharles BaileyChris JenkinsChris Ox MasonChad WalkerClint SmithDonnie ThompsonJack AssJani MurtomakiJim HoskinsonJim WendlerJason PeggJohn BottJosh McMillanKarl TillmanKenny PattersonKristen YuknessLance MosleyMatt KroczaleskiMatt SmithMick ManleyMike JohnstonMike RuggieraPaul ChildressSam ByrdScott CartwrightSteve MacDonaldSteve PulcinellaThe Unlikely PowerlifterTravis MashTravis RogersZane Geeting
11/29/2013 1:35:52 PM - Mark Dugdale
Chest & Shoulders 11.26.13

Still in week two of my 12-week program by John Meadows, here is chest and shoulders…

Decline Dumbbell Press

Set 1 x 8 reps with 60lbs (warm-up)
Set 2 x 8 reps with 70lbs (warm-up)
Set 3 x 8 reps with 90lbs (warm-up)
Set 4 x 8 reps with 100lbs
Set 4 x 8 reps with 110lbs
Set 5 x 8 reps with 120lbs
*The key here is to get a good stretch at the bottom, but only press to ¾ lock-out to maintain tension on the pecs.

Incline Barbell Press

Set 1 x 6 reps with 135lbs (feeder set)
Set 2 x 6 reps with 185lbs (feeder set)
Set 3 x 6 reps with 225lbs
Set 4 x 6 reps with 245lbs
Set 5 x 6 reps with 255lbs
*Key is to not let the bar touch your chest – stop 2 -3” from touching it. Also, only go to ¾” lockout to ensure constant tension. Training in this manner provides the benefits of occlusion training to the pecs and saves the elbow joints.

Banded Hammer Decline Press

I attached these bands to each arm of the Hammer Iso-Decline Press: EFS Pro Mini Resistance Band

Set 1 x 6 reps with two 45lb plates each arm (feeder set)
Sets 2 thru 5 x 6 reps with two 45lb and one 25lb plate each arm
*On this exercise don’t let the elbows go beyond 90 degrees and press and contract the chest hard on each rep…the bands will help ensure this happens!

Machine Flyes

Set 1 x 10 reps with 160lbs
Set 2 x 10 reps with 170lbs
Set 3 x 10 reps with 180lbs

Machine Rear Delts

Sets 1 thru 3 x 25 reps with 130lbs
*Key is to flex the rear delts and hold for a split second in the contracted position. The burn will creep up on you!

Dumbbell Side Laterals

Set 1 x 15 reps with 20lbs (warm-up)
Sets 2 thru 4 x 8 reps + 3-4 cheat reps (three working sets)
*Chose a weight in which you can perform 8 reps with good form and then if needed cheat up another 3-4 reps to complete the set.

Cage Press

Set 1 x 5 reps with 95lbs (feeder)
Set 2 x 5 reps with 115lbs
Set 3 x 5 reps with 125lbs
Sets 4 & 5 x 5 reps with 135lbs
*I set the pins in a cage to about shoulder level. The idea is to train explosively on the concentric portion of the movement. Allow the bar to travel/slide on the rack uprights and slightly duck your head under the weight in the top position, then lower to about chin level in a controlled manner and repeat.

That was it for shoulders today.

Train hard,
Mark Dugdale

Email This Training Log To A Friend

Now it's easier than ever to share, Click Here to email this Question to a friend.

Link To This Training Log

We are not
1998-2013 EliteFTS, INC. 138 Maple Street, London, Ohio 43140. All Rights Reserved