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My latest chest/triceps/delts workout; The “jeans test” (new picture).

Thursday, April 15, 2010 by  
Filed under Daily Blog


In yesterday’s blog I mentioned that I was going to change my chest/triceps/delts workout up a bit, and I did – but not too much. What I’ve been doing this week is moving away from the alternating core/intensity workouts and melding the two styles into one workout. Here’s what I did yesterday:

3 x 4-6 Barbell bench press (+ 5 warm-up/acclimation sets)
SUPERSET: 3 x 10-12 Incline dumbbell press/3 x burnout (to failure) cable crossover
1 x failure body weight chest dips

3 x 6-8 Close-grip bench press
SUPERSET: 3 x 10-12 Rope pressdowns/3 x burnout (to failure) DB extensions
1 x failure Body weight bench dips

3 x 8 Standing barbell overhead press
3 x 10-12 bent over DB laterals
2 x failure “down the rack” drop sets (5 weights) DB lateral raises

I had an awesome workout, and literally could no longer lift my arms when I finished up. I like the workout I’ve come up with here, and will probably do it until I close out my cut in a few weeks.

I have a couple pair of jeans that have a 29″ waist. Obviously I can only fit into those jeans when I’m very lean. When I tried to put them on about six weeks ago it was hopeless. Yesterday I tried to put them on again, and they fit perfectly (pic)! In fact, there’s some play in the waist; not enough to need a belt, but loose enough to be very comfortable.

I think as I maintain over the summer I’m going to use those jeans as a simple, but effective, means of ensuring that I remain lean while enjoying a somewhat relaxed diet. As long as those jeans fit like they do now, I’m good. If they start feeling a little snug, I’ll tighten up the diet a bit. This should be a simple, effective and accurate means of keeping tabs on my body fat without needing to bother with lots of measuring and stats.

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Registration for the May 2010 “100 Challenge” is now underway! Your Official Challenge post must be made by 9:00 AM (EDT) on May 1, 2010 if you plan to participate – NO EXCEPTIONS! To participate, you must be a member of the forum. If you are not a member, simply create a free account. It can take up to 24 hours for your account to be activated, so don’t wait until the last minute to register! For all the details, official rules and sample entry data, just head over to the May 2010 “100 Challenge” thread on the forum. If you are ready to work hard and want to challenge yourself in a fun and competitive environment, then please take part!

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