STS Disk 16

[Guest guest]

In looking at the last time I completed STS I feel better about my weights. I don't know why I can't get the reps and the weight with chest.  I think chest is my least favorite body part to work..ugh... With that said I have quite a bit of DOMS there today, but not much or any in my tris or shoulders.  I burned 506 calories with 116 as my average.  I am in no way increasing weights for next week w/ my chest.  I didn't have my card from last week.. I should have known to not go so heavy.

CHEST:

Incline bench press (BB) warm up set- 12 reps- 63

Incline bench press (BB)warm up set- 12 reps- 63

Incline bench press (BB) 12 reps- 93 / 12 REPS but w/ rests, I was fried already

Incline bench press (BB)  10 reps- 93 / only 6 REPS

Incline bench press (BB) 8 reps- 93 / 6 REPS

Incline bench press (BB) to failure- 63 / 9 reps 

 

Incline Fly (rotate pinky in) DB 35 (should have went down, these are too hard!)

Incline Fly (rotate pinky in) DB 35 (no rotation)

Incline Fly (rotate pinky in) DB 35 (no rotation

Incline Fly (rotate pinky in) DB to failure- 21 / 10 reps

 

Flat bench press (BB) 8 reps  93

Flat bench press (BB) 7 reps  88

Flat bench press (BB) 7 reps    88

Flat bench press (BB) to failure- 9 reps  63

 

SHOULDERS:

Standing barbell front press- 12 reps  48.5 (thought this would be too heavy, but I managed!)

Standing barbell front press- 10 reps  48.5

Standing barbell front press- 8 reps  48.5 (did 10 reps though - could have went a touch heavier on these apparently)

Standing barbell front press- to failure  18 reps  28.5 (should have went heavier)

 

Standing lateral raise- 12 reps with 18 pounds (w/ pauses)

standing lateral raise- 10 reps   17 (pauses)

standing lateral raise- 8 reps    17 (pauses)

standing lateral raise- to failure-  11 reps  12#

 

seated rear delt - 12 reps  18

seated rear delt- 10 reps   18

seated rear delt- 8 reps  18

seated rear delt- to failure- 12 reps  12#

 

TRICEPS:

flat bench tricep extensions DB 12 reps  19

flat bench tricep extensions DB 8 reps 19

flat bench tricep extensions DB 8 reps 19

flat bench tricep extensions DB to failure- 15 reps  12

 

side leaning one arm overhead extensions on ball 12 reps  17

side leaning one arm overhead extensions on ball 10 reps  16

side leaning one arm overhead extensions on ball  8 reps  16

Double arm overhead extensions on ball- to failure 10#, 15 reps

 

Kickbacks one arm  12 reps  26 (killed me)

kickbacks one arm  10 reps   26

kickbacks one arm  8 reps    26

kickbacks double arm- to failure 15 reps  12#