Concentrating on weak body parts

6:30am weigh-in 204.6

As you all have heard me say, my legs need to come up to the next level, if I’m ever to make it to the Nationals.

My chest is another part that needs to come up. My chest used to be one of my stronger body parts, but when I left this sport in 92, I went into boxing for the next 12 years and boxers can’t have a thick massive chest, they need to put their elbow together to be able to block punches and protect their midsection. So one of the first things I had to do was make my chest smaller.

Now I need to bring it back to where it use to be, big and thick. The thing is, my chest may already be how it use to be, but since my shoulders and arms have grown since I was in my 20’s my chest doesn’t have that same look of being one of my stronger body parts

Tonight is chest and triceps, normally I would do two compound movements with two isolating movements, but years ago I would do three compound moments and two isolating, and also five exercises instead of four

Compound movements allow you to use heavier weights because you are involving more then just the chest. Shoulders and arms would be involved say if I was bench pressing or dumbbell pressing, as opposed to dumbbell flies, where it’s just the chest and no arms and not much shoulders

With that being said, tonight’s damage will start with flat benching followed by the incline bench, then incline dumbbell presses, and then dumbbell flies and ending on a machine: fly or cable crossovers.

I want to concentrate on my upper chest; it gives you a much better look to have well developed upper chest muscles as opposed to stronger looking lower chest muscles

For triceps I’ll start with close grip benching, this is a nice ending to the chest as well, really allowing you to squeeze your chest. Then onto scull crushers (lying down triceps extension) to triceps push downs, ending with over head extensions. I like to do three angles for my triceps. One with my elbow (mid range) to my body, one with my elbow by my side (full contraction) and one with my elbows over my head (full stretch) all three angles hit all three heads

Time for a protein drink