Fabian Everfit Training

 

Chest

10-24-18

Free Weight Barbell Chest Press

 

Set #1 95 pounds x 15 reps

Set #2 105 pounds x 12 reps

Set #3 115 pounds x 10 reps

Set #4 125 pounds x 8 reps

Set #5 135 pounds x 6 reps

Set #6 145 pounds x 4 reps

Set #7 155 pounds x 2 reps

Set #8 165 pounds x 1 rep

Set #9 170 pounds x 1 rep

Set #10 175 pounds x 0 reps (Failed)

Set #11 175 pounds x 1 Negative 4 count resist rep

 

10-31-18

 

Warmup set

50 pounds x 10 reps

175 pounds x 4 reps

 

11-7-18

 

Warmup set

50 pounds x 10 reps

185 pounds x 1 rep

 

185 pounds x 4 reps (negatives only)

200 pounds x 2 reps (negatives only)

11-21-18

Warmup

95 pounds x 10 reps

195 x 1 rep

 

 

Fabian Planet Fitness Workout

 

CHEST

Smith Machine Flat Bench Chest Press

Load 50 pounds plates x 15 reps

Load 90 pounds x 8 reps

Load 110 pounds x 4 reps

Load 120 pounds x 2 reps

Load 130 pounds x 1 rep

 

 

Life Fitness Machine Pectoral Fly

50 pounds x 15 reps

55 pounds x 12 reps

60 pounds x 10 reps

 

Flat Bench Dumbbell Chest Press

25 pound DB's x 15 reps 

30 pound DB's x 12 reps

35 pound DB's x 10 reps

January 2, 2019

Smith Machine Flat Chest Press

Warm Up

Load 90 pounds x 10 reps

210 x 1

215 x 1

220 x 1

225 x 1

January 9, 2019

Free Weight Flat Bench Press

Warm up

95 pounds x 10 reps

235 x 1

March 14, 1019

Smith Machine Flat Bench Press

115 x 5

165 x 2

245 x 1

250 x 1/2