Day 4 – Restless

Day 4 – Restless


2x 15s Wall Chest Stretch

5x 12-15 Incline Cable Press

5x 12-15 Cable Press

3x 10-12 Single Arm Pec Fly

2x to Failure Push Ups


For some reason my sleep schedule has been out of wack lately. I’ve been going to bed at the same time for almost a year but it seems I always wake up in the middle of the night around 2 or 3 AM and I’m not able to sleep for at least 30 minutes. Then I go back to bed and my alarm wakes me up. I have no idea why but it’s been like this for the past month or so. Today my muscles have almost fully recovered except my triceps are still sore. Today I trained chest and I made sure I focused on form and cadence rather then the weight I used. I made sure to emphasize the squeezing of the chest in the middle of the movement. I started off with a chest stretch on the wall by placing one arm on the wall and moving forward on the other side of the wall until I felt the stretch and I held that for 15 seconds. The incline was the first movement in my working sets because I feel as if my upper chest is lacking as opposed to my lower chest. So I wanted to focus on that. This is a typical chest workout for me and I like using higher volume sets because it really fatigues your muscle and you are able to work it more thoroughly. The chest press was a little hard to get used to with the resistance bands but I found an alternate grip that prevented it from getting in the way of my workout. If you hold the handles in an underhand grip, the bands would actually go under your armpit instead of over your shoulders and arms which gets in the way. The fly is one of my favorite movements because it focuses on the squeeze more then how much you lift. I really squeezed the heck out of my chest and held for about 3-4 seconds per rep. I then finished off with 2 burn out sets to failure of standard push ups to really finish my chest off. Take advantage of burn out sets as well on either the last exercise or the last 1 or 2 sets of your workout routine to really torch your muscle. You can finish with partials just to make sure you get every ounce out of it.

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