So I just finished my first workout of my new split and a new mindset on training.
Today was chest and biceps and it was quite the experience. I went in with the mentality to make sure I felt the appropriate muscles working, as this is something I've never really thought about before as I trained.
My workout was a follows:
Flat BB Bench press
135x5, 145x5, 155x5, 165x5, 165x5
started to feel it more in triceps on the final set, struggled to feel it in the chest, need to work on it.
Incline BB bench press
95x10, 105x8, 115x5
I went to heavy on the last set and couldn't hit the minimum of 6 reps, I just misjudged my strength with less rest. However, these felt awesome, I took the negative portion really slow and felt a great stretch, and then lifted explosively up, definitely keeping these in.
Pec Dec Machine fly
30x20, 40x12, 35x14, 35x12
With the super short rest, my strength fell off on these really quickly. the fist two sets I felt it more in my front delts and biceps even, but the last two sets I really focused on squeezing my chest at the top and felt the rush of blood into my chest, I continued to flex my chest between sets to keep the blood in there and allow me to feel my chest more in the following sets.
Pretty standard here, contracted my bicep really hard at the top, controlled the negative portion. Felt the blood in there right away
DB Hammer curl
25'sx8, 25'sx9, 20'sx10
My biceps were pretty pumped from the curls, and it allowed me to really feel the peak of my bicep when I contracted the muscle at the top of the curl. As always, controlled the negative.
10x15, 15x15, 20x10
These were amazing to finish with. I flexed the bicep as hard as I could at the top of the curl and truly controlled the negative. I was using really light weights for all my bicep exercises, and my biceps feel like jello.
Overall the workout was great, I need to focus more on the MMC with my chest, I struggled to feel it in the flat press, compared to the other movements. However, with my biceps it was amazing. Looking forward to tomorrow's workout!