Day 4 may 13.

 Today I hit chest and a little bit of arms, I started off by benching 135 for a set of 10 then I moved up to 145 for a set of eight then I went up to 155 for a set of sex and then 175 for a set of four and 185 for two. I progressively added weight heavier and did less reps in order to gain strength for my bench skills so I can improve adding more weight to the bar. I saw this technique and Ross told me I can progressively bench once I move up and wait week by week so I am trying my best each week to get better by using less reps but heavier weight. I then moved to pull ups which I use to resistant band ended four sets all till I couldn’t do anymore. I then moved on to incline dumbbell bench with 50s I did four sets of eight reps. I then moved on to hammer curls, 4 sets of 8 with 25’s, bar curls, with the 35 pound bar and 15 on each side so 65 pounds for four sets of 10 reps. I then did close grip dumbbell bench with 40s for three sets of 10. I tried to superset at the beginning of my work out adding more weight and less reps but as I went on I did more reps with less weight so I could get my form down and try a bit of both heavy weight and more reps as I went on. I then ran on the treadmill for 2 miles. 

I also tried to add a photo but it won’t let me for some reason. Time 930-1230, did research for hour  

4 hours 


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