Today was the fifth day of the Optimal Anabolics split routine. I worked my chest and abdominals. The workout itself was pretty tough and again, I felt an incredible pump in my chest muscles when I was done.
Incline DB flyes (ss)
20×12; 30×10; 35×14(f)
DB Press (ss)
40×12; 50×10; 55×8(f)
DB pullover (ss)
30×12; 35×10; 40×9(f)
Bench press (ss)
135×10; 135×8; 135×8(f)
[The weight was too high on the first set and that messed up my entire series on the bench press.]
Twisting crunch (ss)
12; 10; 8
Lying leg raise (ss)
12; 10; 8
This workout brought me very close to throwing up at one point. I was extremely focused on squeezing the chest muscle, not locking out my arms at the top of any of the movements and making sure that I brought the muscle to failure. The superset of DB flyes and DB press had my chest muscles on fire. I can definitely vouch for the concept that the muscle must be worked in both directions, positive and negative motions.
I really feel great after this week. I find myself kind of bummed that I have to take 2 days off from lifting. Monday can't come soon enough.
