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Subject: Subject: Day 61 - Chest/Tris (Combos) use all three training protocols, no 100’s

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julie
Posts:905

08/25/2006 3:00 PM	Alert
Today starts the final leg of my SSHIT program. This will be the toughest by far. It takes all the different protocols of the program and combines them into each workout. I just got done with Chest and Tris and I'll tell ya, I didn't have left in me. But I did manage to squeak through 20 mins of half-assed HIIT. Chest: Incline chest press using 4-6 second negatives for 3 sets of 8 reps superset with high rep flat bench dumbbell flyes incline bb chest press 4-6 second neg's 85 x 8 reps x 3 sets flat bench db flyes 25 x 25 reps x 3 sets Then off to flat bench db presses with a 5-7 second positives for 4 sets of 8 reps finishing off each set with 5 regular paced reps. 35 x 8 reps (5-7 sec pos) & 5 regular paced reps x 4 sets Next off to flat bench cable press for step bombs 8 reps x 5 drop sets 60 x 8, 50 x 8, 40 x 8, 30 x 8, 20 x 8 no rest and right into flat bench cable flyes for the same step bomb set 50 x 6, 40 x 6, 30 x 6, 20 x 6, 10 x 6 Tris: BW dips off bench (feet on opposite bench) for slow negatives (4-6 seconds) superset with cable push downs for high reps BW dips (4-6 sec neg) x 8 reps x 3 sets Cable push downs x 40 lbs x 25 reps x 3 sets Once I was finished with those supersets I did a step bomb set of overhead cable extensions 5 drop sets at 8 reps 70 x 8, 60 x 8, 50 x 8, 40 x 8, 30 x 8 Toast! 20 mins of HIIT cardio (if you can call it that!) ave hr 134 cals 125

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Forums > Bodybuilding > SSHIT Training Log > Subject: Day 61 - Chest/Tris (Combos) use all three training protocols, no 100’s