Approved Log My Ozsteroids Training Log

[Fletch Elliot]

15-11-25 Todays push workout

Notes: Almost a carbon copy of the last posted push day. Only difference was I added an incline smith movement after the decline smith press. Also finished my high to low cable flys with cable presses, just to show the upper chest some love. Currently have my wrist stapped whilst push training, I had an unrelated mishap messing aroud with the kids. Will be looking to add some heavy flat/incline barbell and dumbbell bench presses back to the mix once healed.

Chest press machine (butt forward on seat)
40kg x 12
80kg x 12
90kg x 10
100kg x 8
80kg to failure

Slight decline smith (use plate to prop up front of bench)
40kg x 12
80kg x 10
90kg x 10
80kg to failure

Incline smith press
80kg x 12
80kg x 10
60kg x 10
40kg to failure

Cable flys (from high to low, standing upright, finished with fly press)
15kg x 20 (+7 fly press)
15kg x 17 (+6 fly press)
15kg x 15 (+5 fly press)
10kg to failure (+5 fly press)

Tricep cable pushdown (v bar)
40kg x 18
40kg x 17
40kg x 16
30kg x 20
20kg to failure

Overhead tricep extension (rope)
20kg x 15
20kg x 12
15kg x 12
15kg to failure

Lateral raise machine
30kg x 20
30kg x 18
25kg x 16
20kg to failure