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

Back & Light Glutes

BB Pendlay Row
45lbsx12- hard last 2 reps
45lbsx10- hard last 2 reps
45lbsx 10-

Seated Cable Row / V up abs 15x
20lbsx12- felt a bit light
27.5lbsx8
27.5lbsx8

One Arm DB Row
2x20lbsx10
20lbsx8- hard set esp on left

Chin up Iso Hold/ practice
3 sets (about 15-20sec hold)

Standing Cable Hip abduction
3x14lbsx15@each

Standing Cable Hip Adduction
3x10lbsx15@each

Standing Cable Straight Leg Back Raise
3x15.5lbsx15@each