Chest and Back Workout

I like supersetting Chest and Back. Makes my upper body super pumped and I felt like I worked on a lot of big muscles at once. I got a little hiccup when trying to use 2 machines at once but in the end it was all good.

I chose to do Hammer Iso Lateral Incline Press in place of DB Incline Chest Press because I could go a bit heavier and since it's still close to the day after CN, might as well, right?

For DB Incline Chest Fly, i wish the gym has 12lb DB. 10 lbs is ok but a little bit too light already and I think for Incline Chest Fly, we can't really go too heavy, right? I still have to video this so you can take a look and see if I could actually use more weight. 15lbs was just too heavy and I couldn't even lower my arms down too far to get the stretch at my chest.

Overhand Negative Pull Up practice (assisted w leg) 3 sets of 2-3 reps

BB Pendlay Row / Hyper Ext 20x
45lbsx 12 (vid) warm up
50lbs x 10 - hard last 2 (vid)
50lbs x 10
55lbs x 8 hard last 2 (vid)
55lbsx 8

Prone DB Incline Row / DB Incline Chest Fly
15lbsx15/ 10lbs x 12 (felt light)
20lbs x 10 / 15 lbs x10 ( a bit heavy, couldn't go too low)
20lbs x 10 / 10lbs x 12 ( better ROM)
20lbs x10 / 10lbs x 12

T Row Bar / Hammer Iso Lateral Incline Press
3x25lbsx 10 / 3x22.5lbs x 10

Seated Cable Row / Push ups
4x20lbs x 12 / 4x10 reg push ups

Chest, Shoulders and Triceps

Prone Rear Delt Raise
3x5lbsx15

DB Incline Chest Fly / bicycle abs 30-40
4x10lbsx12

Hammer Iso Lateral Incline Press / knee hugs 30x
20lbsx12- ok weight
22.5lbsx 8
22.5lbsx 8- hard last 2 reps esp left arm
22.5lbsx 8

DB Arnold Press / plank knee tucks 30x
7.5lbs x 15- form practice
3x10lbsx 12- ok weights

Close Grip push up
3x10 (5 on floor/5 on bench)

BB Close Grip Triceps Bench Press
30x15
30lbs x 15 - tough set
30 lbs x 15- last 3 reps were tough

DB Lying Triceps Extension
7.5lbs x 12- triceps burn
7.5lbs x 10
7.5lbs x 10- right arm failed on last rep