My workout log for the last 19 years. Every workout that I have done since February of 2007 is listed here.
Football Bar Bench - 4x16 (Elite 38lb bar) *2 inch deficit*
Kneeling High-to-Low Cable Fly - 4x16 @ 50lbs*
Bear Push Ups- 4x8 (15 sec rest)
Incline DB Fly - 2x16 @ 30lbs
Strait Arm Pulldown - 4x16 @ 50lbs
Close Grip Row - 2x16 @ 130lbs
Wide Grip Pulldown- 2x16 @ 110lbs
Cash Out:
Dynamic Front Lever - 3x5*
*Supine DB Hollow Press - 3x5 @ 5lbs*
*Superset
Pseudo Planche Push Up - 3x5 (fingers to side)
Strict Pull Up - 37.5-47.5-67.5/47.5/67.5-80 (got FOUR!)
LeverEdge Press - 230lbs-250lbs-270lbs/250lbs-270lbs-290lbs
Incline 1.5 DB Bench Press - 60lbs-65lbs-70lbs/65lbs-70lbs-75lbs*
C2B Archer Pull Ups - 3x8
Cash Out:
Psuedo Planche Push Ups - 7-5-3
Planche Slides - 1x5
*A recent study examined chest activation at various points within the performance of different angles of pressing. The researchers found significant upper chest activation with the incline bench particularly in the second quarter of the lift.
So, to really hit the upper chest, not only is the angle important but the range of motion as well. You can do this by using the 1.5 method.
How to Do It
1 Lower the dumbbells to your chest.
2 Push the dumbbells halfway up and lower it back down.
3 Now push the dumbbell all the way up.
That's one rep. It's brutal and extremely effective. - T Nation
