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1/20/2015 11:41:05 AM - Mark Dugdale
Chest & Shoulders 1.18.15

This was my primary chest and shoulder workout as per John Meadows direction. John’s been programming much of my workouts for the past 2 years. I trained alone at Eastside Gym early so me and my family could get to an early church service and home in time for the NFC Championship game in which Seahawks made an epic comeback! Here is the workout…

Machine Press

Set 1 x 12 reps with 130lbs (warm-up)
Set 2 x 10 reps with 160lbs (warm-up)
Set 3 x 8 reps with 190lbs (warm-up)
Set 4 x 8 reps with 205lbs
Set 5 x 8 reps with 220lbs
Set 6 x 8 reps with 235lbs
Set 7 x 8 reps with 250lbs

*I used an old Paramount Chest Press Machine that actually had a great feel to it. The idea here is to initiate the movement slow and then drive hard and explosively to lock-out on each rep.

Flat barbell Press

Set 1 x 8 reps with 135lbs (feeder set)
Set 2 x 8 reps with 225lbs
Set 3 x 8 reps with 225lbs
Set 4 x 8 reps with 225lbs
Set 5 x 8 reps with 225lbs

*The key here is to bring the barbell down to about 2-3 inches from your chest, hold for a 2 second count, then bring the bar all the way down to your chest and drive up to ¾ lock-out. Perform all 8 reps of each of the 4 working sets in this manner.

Machine Flyes

Set 1 x 10 reps with 120lbs
Set 2 x 10 reps with 120lbs
Set 3 x 10 reps with 120lbs

*The key here is to hold and squeeze the contraction as hard as possible for a 2 second count on each rep. This should burn!

Dips

John didn’t have this exercise listed, but I threw in one set to finish off my pecs.

Set 1 x 22 reps (failure) with bodyweight + 30 second hold in the stretched position

*The key here is to do ½ reps out of the bottom position to failure. Once you hit failure, sink into the stretched position and stretch pecs for a count of 30.

Dumbbell Side Laterals

Set 1 x 15 reps with 25lbs
Set 2 x 15 reps with 25lbs
Set 3 x 15 reps with 25lbs
Set 4 x 15 reps with 25lbs

*The key here is to use very strict form and bring the dumbbells all the way up until your arms are past parallel with the floor.

Rear Delt Machine Flyes Superset w/Band Face Pulls

Rear Delt Machine Flyes x 20 reps with 100lbs
Superset with…
elitefts™ Pro Mini Resistance Band Face Pull x 15 reps

*Use perfect form on the rear delt machine flyes. I threw the band over the top of a power rack and pulled the band into my chest focusing all the contraction on rear delts. Perform the superset for 4 rounds.

Hammer Strength Shoulder Press

Set 1 x 8 reps with 90lbs each side
Set 2 x 8 reps with 100lbs each side
Set 3 x 8 reps + 10 partials with 105lbs each side

*I sat backwards so I was facing the back support on this exercise. Use a full range of motion on each set, but add on partials out of the bottom on the final set.

That concluded this chest and shoulder workout!




Train hard,
Mark Dugdale


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