On Sunday night I took a trip into the city to meet up with a few of my friends for a mega chest workout / catch up at Doherty’s 24/7 Gym. It was a good session with a lot of my favourite combinations of exercises, a lot of fun and good social value as well.
After a quick warm up of boxing, we moved on to a couple of light 25 rep sets on the pec dec machine. From there the real work started, with my favourite dumbbell flyes – dumbell press prefatigue superset. I was thinking ahead and asked one of the boys to film me doing this exercise so that I could add a video to the blog.
As you can see, I’m utilising a steep incline on the bench, to try and focus a little more on the upper chest.
We did some cable scoops and crossovers next, before continuing on to pyramid sets on the flat barbell press. We started with a set of 16 reps, then 12, 10 and 8 reps.
To finish off we did some single arm cable flyes, and then maxed out on decline, flat & incline push ups just to make sure we were totally exhausted!
As luck would have it, I’ve come down with a little touch of bronchitis since then, so I have been taking it very easy for the first half of this week. The sudden wintery change in the weather is not helping me either. Today though I shot a video in the kitchen, making my world famous chocolate protein muffins. I’ll try to get that edited and uploaded as soon as possible.
I will be back in good health and hitting the gym tomorrow afternoon for my chest, shoulders, triceps and stomach routine. Looking forward to that, big time!