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11/26/2012 3:44:02 PM -
Sunday - Chest Day
LOG SUMMARY NOTE:
After 42 weeks of straight high volume training the decision to take a few weeks off training was made Oct 5th. What you will see in these log posts will be a gradual increase in volume, workload and density. These variables will not increase at the same time and will also be dependent on movement selection.
During my time off there was no training at all, I ate what I wanted -- when I wanted. I did zero cardio, stretching or anything that even resembled training. I lived like the "normal person" got weak, lost weight and got fat. Now it's time to NOT be normal anymore.
If you want to watch the path from normal to training insane stay tuned. This won't happen in 1-2 weeks but rather over the course of a couple months.
MACHINE PRESS
* 5 warm up sets
* work sets of 12/10 and 8 (2 reps shy of failure)
REVERSE BAND INCLINE
* 5 warm up sets
* works sets of 3 sets of 5, 2 sets of 4 and 2 sets of 3 (last set was one rep shy of failure)
FLAT DUMBBELL PRESS
* 4 sets of 12 reps
-- these were slow and controlled. I call this.. "slow, tight and right". This cracks me up so I try to use it as much as I can.
FLAY CHAIN FLIES
* 4 sets of 12
** The plan was (and might still be) for me to train legs today. Work got in the way so far and my wife and son are both sick so I am not sure I will be able to get away later tonight. Might have to happen tomorrow. I always build this flexibility into my training day. Shit happens sometimes -- but we still need to get the training in.
,
Dave Tate
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