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
12/27/2013 11:02:52 AM - Mark Dugdale
Chest & Shoulders 12.24.13

Christmas Eve and my buddy Chris and I blasted some chest and shoulders. This workout was designed by my coach John Meadows, although I altered it slightly.

Here is the workout…



Incline Dumbbell Press

I just put a 45lb plate under one end of the bench so the incline was very slight.

Set 1 x 10 reps with 60lbs (warm-up)
Set 2 x 10 reps with 70lbs (warm-up)
Set 3 x 8 reps with 90lbs (warm-up)
Set 4 x 8 reps with 100lbs (working set)
Set 5 x 8 reps with 110lbs
Set 6 x 8 reps with 120lbs
Set 7 x 7 reps with 130lbs
*Get a good stretch and only press to ¾ lock-out. Lower the weight slow to increase tension on the pecs. Keep doing sets of 8 working your way up until you can’t get 8 anymore.

Smith Incline 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 265lbs
Set 6 x 6 reps with 285lbs
*Try doing these explosively, but don’t let the bar touch your chest and don’t lock-out. I kept going up in weight until speed slowed and I could barely get 6 reps.

Flat Barbell Press

Set 1 x 8 reps with 135lbs (feeder set)
Set 2 x 8 reps with 185lbs + 2 chains on each side (feeder set)
Sets 3 thru 6 x 8 reps with 185lbs + 4 chains on each side (4 working sets)
*I touched the bar to my chest on these and then drove the weight up hard. John didn’t call for chains on this, but it I was in the mood and they felt awesome!

Here are the chains: Pair of 5/8 Chains

Here is an easy way to attach them: EZ Squat - Bench Strap Loader (Pair)

Partner Assisted Incline Dumbbell Flyes

Set 1 x 8 reps with 35lbs + partner assist
Sets 2 thru 4 x 8 reps with 45lbs + partner assist
*These are done with your training partner adding resistance about 1/3 of the way up on the concentric portion of the movement.



Machine Rear Laterals Superset w/Dumbbell Side Laterals

These will light up the delts in a big way. The rear laterals are to be done with a 1-second hold in the contracted position. Be sure to choose a dumbbell for side laterals that you can lower in a controlled manner and not swing up.

Sets 1 thru 5 x 15 reps with 140lbs (machine rear laterals)

Supersetted with…

Sets 1 thru 5 x 8 reps with 35lbs (dumbbell side laterals)

That was it for chest and 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 EliteFitness.com
1998-2013 EliteFTS, INC. 138 Maple Street, London, Ohio 43140. All Rights Reserved