Today :
Chest and Back
GVT 10 reps,90sec rest,supersets(chest and back), tempo-3021(negat,down position,push,squeeze/tension)
For back I would like to do-Seated cable row close-grip,but in the gym was a lot of guys and the machine was still occupied,so I did
--Seated Supported Row close grip
In gym I have DB with kg(jump up 2kg ,20,22,24,26 etc),plate too ,so sometimes you can see strange weight values
All the weights are -lbs no kg
DB bench press
48.5lbs x 10
57.3 x 10
57.3 x 10
57.3 x 10
61.7 x 10
61.7 x 10
61.7 x 10,after 7 sets rest 75 sec
61.7 x 10
61.7 x 10
61.7 x 10
Seated Supported Row
145 x 10
160.9 x 10
174.1 x 10
174.1 x 10
174.1 x 10
174.1 x 10
174.1 x 10
174.1 x 10
174.1 x 10
174.1 x 10
Incline DB press -tempo 4011,super set with next exer.
44 x 10
44 x 10
52.9 x 10
52.9 x 10
52.9 x 10
Wide-grip pull down-chest on incline bench-I used this,down position 2 sec max.squeeze/tension,tempo 4012
110.2 x 10
110.2 x 10
110.2 x 10
110.2 x 10
110.2 x 10
Generally training was OK.I have litte pain in left shouder ,so next workout(next Tuesday) I try use the same weights or litte bit lower-especialy DB press,back exercises make less problems
Guys one question-squeeze or tension witch I need use if I want to say that by down position I try stop with movement and max tension/squeeze the muscule??