Workout Log

[Innithepoo]

Gonna keep a daily journal just to track my progress.

Stats:

5' 7"
155 pounds
BF: Between 11-13%

Personal Records:

Squat: 245
Bench: 205
Deadlift: 315 (365 at 165)

at 156 lbs.

[Innithepoo]

155 lbs. Macros goal: 2,290 calories 230/230/50

Meal 1
9:45 AM - Cinnamon and Spice Oatmeal, 2 scoops ON whey

Macros for the meal:
170 calories 2.5g fat 34g cho 4g pro
240 calories 2g fat 6g cho 48g pro

Meal 2
12 PM - 5.5 ounce chicken breast, 1 apple cinnamon oats (didn't finish)

Macros for the meal:
138 calories 3g fat 0g cho 28g pro
130 calories 1.5g fat 27g cho 3g pro

Meal 3
2 PM - 4.7 ounce top round steak, 2 cups 2% milk

Macros for the meal:
240 cal 10g fat 12g carbs 16g pro

Meal 4
5 PM - 4.7 ounce steak, 1 packet apple oats

Macros for the meal:
130 cal 1.5g fat 27g cho 3g pro

Meal 5
8 PM - 5.5 ounce chicken

Macros for the meal: 138 calories 3g fat 0g cho 28g pro

Meal 6
10:30 PM - 4 ounce tilapia, 14 almonds

[Innithepoo]

8:30 AM
Apple Oatmeal and 2 scoops whey

3.5g fat 33g cho 51g pro

11:30 - 5 ounce steak

3:15 - 5 ounce steak, maple granola bar (7g 29g 4g)

5 - Gatorade 34g cho

5:45 - 2 scoops whey

8:30 - 8 oz tilapia and oatmeal

11:45 - 3 slices roast beef, 28 almonds (16g 5g 6g)

DB Shoulder Press 25x12 45x10 65x4 65x4 55x8 55x8
Barbell Shrugs 95x12 135x10 185x8 205x6
DB hammers 15x12 20x10 40x6 50x4 45x6
Close-Grip Bench 95x12 135x8 155x6 105x10

Day 3

(Weight at night was 151 lbs.)

8 - 2 slices bread, 3 whites, 1 tablespoon grape seed oil

10 - Few sips of Gatorade

12:45 - 5 ounce chicken, banana bread oats (2g 31g 4g)

3:45 - 2 scoops whey

6:45 - 5.5 ounce chicken, broccoli, one or two bites of a baked potato

9 - 2 scoops whey, 28 almonds

Total carbs for the day: 96

Smith Box Squats 95x10 135x10 185x6 225x6 275x5 315x5 335x3 365x1 385x1 (PR) 315x5 275x5 225x3 (last set was very deep squats)

DB Lunges 10x7, 25x8x3 40x5

Crunches 25 20 15x2
Leg Lifts 20 15x2

[Innithepoo]

Morning Weight: 151 pound

5:30 AM - Maple Oatmeal, 2 scoops whey

8:30 AM - 5 ounce chicken, maple oatmeal (didn't finish)

9:30 AM - SF red bull

11:30 AM - 5 ounce steak

1 PM - Maple Oats

3 PM - 1 Gatorade 34g CHO

4:15 PM - 2 scoops whey

5:15 PM - 5 ounce steak, broccoli, salad

6:35 PM - 28 almonds

8:30 PM - 5 ounce chicken, broccoli

10 PM - 28 almonds

Barbell Bench Press 45x45 65x25 95x12 135x6, 185x3 for 9 sets, 135x18 (PR)
Lat Pull Down (wide grip) 40x30 70x20 100x12 130x8 150x5 130x5 115x4

Tired but good workout today

[Innithepoo]

Morning weight: 150 pounds

9 AM - Banana oats, 1 cup Kashi cereal, 1 cup 2% milk, 2 scoops whey

11:15 - 2 slices bread, 1 tablespoon natty pb, 1 gatorade

1 PM - Nutrigrain bar

2:15 - 2 scoops whey, 1 Gatorade, nutrigrain bar

3 - 5 ounce chicken, banana oats

5 - 14 almonds

7 - 14 almonds

7:40 - 14 almonds

10:30 - 4 ounce tilapia and broccoli

My aim was 260 grams of cho today.

Military Press 55x20 65x15 75x12 95x6 80x10 75x8
Cable Side Lats 20x4 (too heavy)

Superset DB Side Lats, Front Raises, Rear Delts 5x15 5x12 7.5x10 7.5x10

Superset Upright Rows 15x15 20x12 25x15 30x12
with DB Shrugs 45x10 45x10 45x12 45x15

DB Curls superset DB kickbacks 5x20 7.5x15 10x15

Barbell Curls superset crushers 30x15 35x15 35x20 (really felt a burn on that one)

DB Wrist Curls 5x20 7.5x20 10x20
Reverse DB Wrist Curls 5x15x2

Came back at night time to do 30 minutes of cardio

[Innithepoo]

Morning weight: 151 lbs. Aim for 260g carbs.

7:45 AM - Maple and Brown Sugar Oats, 2 scoops whey
38g carbs

10:20 AM - Salad, 4 ounce tilapia

11 AM - pb sammich (28g cho)

1 PM - 5 ounce steak

3 PM - Gatorade

5 PM - 1 cup Kashi, 2 scoops whey

5:45 PM - Maple Oatmeal, 4 ounce tilapia

7:45 PM - Gatorade, cinnamon roll oats, 4 ounce tilapia

10:10 PM - Chewy Bar 3g fat 17g cho 1g pro

11:10 PM - 14 almonds

11:25 PM - 1 scoop whey mixed in water

Barbell Squat 45x15 65x12 85x10 95x10 105x10 135x8 155x6 185x5 205x3 225x4 (PR) 155x10

Leg Ext superset with Leg Curls 40x20 55x20 55x25

Seated Calf Raises 45x10x2 55x10 65x8
Donkey Calf 40x10 60x10 80x10 100x10
Standing Calf 1 plate x 15 seconds of fast repping, 12 reps slowly for 2 sets, 2 plates x 10

30 minutes of cardio

[Innithepoo]

Morning Weight: 152 pounds

8 AM - 1 tbs oil, 3 whites, 2 slices bread, maple oats, 1 cup milk

10:20 AM - Cinnamon Roll Oats, 4 ounce tilapia

1:20 PM - 2 scoops whey, Gatorade

2:15 PM - Sugar Free Red Bull 7.5g cho

4 PM - 4 ounce tilapia, maple oats

5:30 PM - 4 ounce tilapia, pb sammich

7:15 PM - 1 cup kashi go lean cereal

9:40 PM - 28 almonds

10 PM - 4 ounce tilapia, salad

1 AM - 14 almonds

Back/Chest Hypertrophy

Deadlift 135x8x2 155x6 185x6 205x6 225x6

Pec Dec Flyes 55x15 70x12 85x10 superset with pull ups to failure

Incline Machine Press 55x25 70x15 85x15 superset Close-Grip Lat Pull 70x20 85x15 100x15

DB Bench 35x15 40x12 50x10 superset DB One-Arm Row 35x12 40x12 50x10

Iso-Lateral Decline Press Hammer Strength Machine 1 plate x 10 superset wide-grip seated row 55x10, plate x 12 70x12, plate x 15 85x15

Reverse Grip Bench superset T-bar row (45x15 45x20 65x15)
(45x15 45x20 55x6)

Straight-Arm Pulldown 20x20 40x7 30x15

Crunches 15, 20x3

[Innithepoo]

Morning Weight: 150.8 pounds

Macros Goal: 160g protein, 375g cho, 50-55g fat

Refeed Day!!

9:45 AM - Maple Oatmeal, 1 scoop whey mixed in water

12 PM - 6 egg whites, 6 ounces 2% milk, 2 slices bread, banana bread oatmeal

2 - 4 ounce tilapia, apple oatmeal

4:30 PM - CHEAT MEAL! Digiorno Pizza 400 cal 18g fat 44g cho 18g pro

7 PM - Maple oatmeal, 4 ounce tilapia

8:15 PM - 2 cups cheerios 40g cho

9:15 PM - 2 nature valley bars 29g cho

12 AM - 2 nature valley bars 29g cho

1 AM - nature valley bars 29g cho

325g cho 153g pro

[Innithepoo]

Morning Weight: 152.6 pounds (increase of 1.8 pounds after the refeed)

9 AM - Maple oatmeal, 2 scoops whey

12 PM - 5 ounce steak, apple oatmeal

3 PM - 5 ounce steak, apple oatmeal

6:15 PM - 1 scoop whey, Gatorade

8:05 PM - 2 scoops whey

8:35 PM - 8 ounce tilapia, broccoli

9:40 PM - 14 almonds

10:35 PM - 8 ounce tilapia, salad

139g cho today

DB Shoulder Press 15x20 30x12 45x10 55x8 60x6 50x6
BB Shrugs 95x20 135x12 185x6 225x7 235x6 245x6

DB Hammer Curls 15x15 25x10 40x6 45x3 30x8
Rope Cable Tricep Pressdown 20x20 40x10 50x8 60x6 (felt heavy)

DB Wrist Curls 10x15 15x12 25x10
Reverse DB Wrist Curls 10x12 15x10 10x10

30 minutes cardio

[Innithepoo]

Morning Weight: 150.6 pounds

8:30 AM - Maple Oats, 1 scoop whey

10:45 AM - PB sammich

11:25 AM - 5.5 ounce steak, Gatorade

2 - 2 scoops whey

3:30 PM - 5.5 oz steak, salad

5 PM - 28 almonds

6:30 PM - 2 5.5 ounce chicken breast and broccoli

9:30 PM - 2 scoops whey

10:30 PM - 14 almonds

Smith Box Squats 95x20 115x15 135x10 155x10 185x8 225x8 275x6 315x6 325x3 335x3 275x10 225x10

KB Lunges 20x10x2 25x8x2

Seated Calf 45x8x2 55x8x2
Standing 135x10 145x8 155x6 135x10
Donkey 140x10 160x8 180x6 140x10

[Innithepoo]

Morning Weight: 149.4 pounds

5:30 AM - Maple oats, 2 scoops whey

8:20 AM - 5 ounce steak, cinnamon roll oats (didn't finish)

11:20 - 2 scoops whey

1:20 - gatorade

2 - 2 scoops whey

2:45 - 5 ounce steak

7:35 - 14 almonds

11:25 - 14 almonds, 8 ounce tilapia, salad

Bench bands 205x11 25x10 265x6 275x3x4 275x3 for 5th set but failed.. 265x3x3

Pin Press 245x5 250x6 255x5

Barbell Row 95x15 135x10 185x6 190x4

25 push ups

Seated Rows 40x25 55x20 70x15 85x12 100x10 70x10 55x12 40x25

1 minute plank
30 second plank

Leg Lifts 15, 12

Crunch Machine 55x12x2

Cardio 30 minutes

[Innithepoo]

Morning Weight: 148.4 pounds

8:40 AM - 6 whites, 2 slices bread, 1 tbs evoo, coffee, 1 cup nonfat milk, vitamin c, multi

10:15 AM - Rockstar, Nature Valley bar

12:45 PM - 5 oz. chicken, maple oats

2:30 PM - 2 scoops whey, Gatorade

5 PM - 5 ounce chicken, maple oats

6:45 PM - 5 ounce chicken, maple oats

9:05 PM - 5 ounce chicken, cinnamon roll oats, 1 cup nonfat milk

11:45 PM - 28 almonds

Superset DB front, side, rear 5x15 7.5x12 10x10

Standing DB Shoulder Press 15x15 20x12 25x10 superset Upright Rows 35x15 35x12 35x10

45 pound plate shrugs 3 sets of 20 reps

Preacher Curls superset Skullcrushers 45x15 50x12 55x10

Curls/Kickbacks 10x15 15x12 20x10

Wrist Curls DB 10x20 15x25

[Innithepoo]

Morning Weight: 149.6 pounds

8:30 AM - Maple oats, 8 ounce tilapia, 1 cup nonfat milk

11 AM - Cinna and Spice oats, 1 cup nonfat milk, 6 ounce steak

1:45 PM - 2 scoops whey, cinna roll oats

3:30 PM - Gatorade

5 PM - 2 scoops whey

5:45 PM - Cinna Roll Oats, 6 ounce steak

7:45 PM - Peanut butter sammich

9:45 PM - 28 almonds

11:25 PM - 1 tbs evoo, 6 whites, salad

Barbell Squats 75x15 95x12 115x10 135x8 155x6 185x6 165x6
Leg Press 1 plate x 12 for 2 sets and 2 plates x 10 for 2 sets
Leg Ext superset Leg Curls 55x15 70x15x2

Seated Calf Raise 45x12 55x10 65x8 45x12
Standing Calf Raise 135x12 185x10 205x8 135x12
Donkey 140x12 160x10 180x8 140x12

[Innithepoo]

Morning Weight: 150.4 pounds

8:20 AM - Apple oats, half cup nonfat milk, 2 scoops whey

10:30 AM - 6 ounce steak, cinna spice oats

1 - 2 scoops whey, Gatorade

2 - 5 ounce chicken, pb sammich

5:25 PM - 28 almonds

6:45 PM - 5 ounce chicken, 2 cups cheerios

7:30 PM - 1 cup cheerios

9:45 PM - 1 cup cheerios

11:15 PM - 8 ounce tilapia, salad

Incline BB Bench superset Lat Pull Down 45x40 55x40, 65x25 70x25, 95x15 85x15 115x12 100x12

Cable Decline Flyes superset Close-Grip Lat Pull Down 15x22 20x15 25x12, 55x22 70x15 85x12

DB Bench superset One-Arm DB Row 40x12 45x10 50x8

Low Back Ext superset Reverse Grip BB Bench 15, 45x20

Low Back Extensions 15, 10

Reverse Grip Bench 65x10 95x10

Cable Crunches 70x40 80x40x3
Leg Lifts and Decline Crunches 4 sets of 15 reps each

[Innithepoo]

Morning Weight: 150.6 pounds

9:45 AM - 2 cups cheerios, 1 cup nonfat milk

12:15 PM - 2 cups cheerios, 1 cup nonfat milk, 5 ounce chicken

2:45 PM - 8.5 ounce steak, banana bread oats, half cup nonfat milk

4:15 PM - 2 cups cheerios

5:45 PM - Fatburger 590 calories 31g fat 46g cho 33g pro

6:15 PM - Large Fries from McDonalds 500 calories

6:45 PM - LifeSaver gummies 150g cho

9:35 PM - 5 ounce chicken

Approx. 440g cho today.

Was a high refeed day. Tomorrow I am going to try to keep my CHO to about 75-100g

[Innithepoo]

Morning Weight: 151.8 pounds

Target = 80g or less CHO

8:30 AM - 2 slices bread, 1 tbs evoo, 6 whites, 2 scoops whey

11:30 AM - 5 ounce chicken

1:30 PM - 5 ounce chicken, 2 cups cheerios

4 PM - 2 scoops whey

4:15 PM - 5 ounce chicken, broccoli

6 PM - 5 ounce chicken, broccoli

8:15 PM - 28 almonds

9 PM - 6 ounce nonfat milk

9:25 PM - 3 ounce chicken breast

11 PM - 2 scoops whey

69g carbohydrates today

Warm-up superset 5x15 Front, side, rear db

MP: 65x15 75x12 95x5x3 (didn't feel pain in shoulder this week)

Barbell Shrug 95x15 115x12 135x10 155x8 185x6 205x6 (2 sec pause at top)

Barbell Curls 30x15 45x12 65x6 70x4 55x8

DB Kickbacks 10x15 15x12 25x10 30x8

1 set of dips for 15 reps

BB Wrist Curls 35x20x3 (felt good burn)

Reverse DB Wrist Curls 10x15x3

Shoulder burn out with DB's

30 minutes cardio

[Innithepoo]

Morning Weight: 149.4

8:30 - 1 cup cheerios, 2 scoops whey

11 - 1 cup cheerios

1 - 5 ounce chicken

2:50 - PB sammich, 2 scoops whey, 5 ounce chicken

5:20 - 5 ounce chicken

7:05 - 5.5 ounce chicken, shrimp

8:15 - 56 almonds

9:30 - 5 ounce chicken, salad

84g net cho

Leg Press

1 plate 2 sets of 12 reps
2 plates 2 sets of 10 reps
3 plates 2 sets of 6 reps
4 plates 2 sets of 5 reps
3 plates and a 25... 7 reps
3 plates and a 10... 8 reps
2 plates... 15 reps

Leg Extensions

55x15
85x12
115x8
130x6
145x6

Leg Curls

40x15 70x12 100x6x2 115x6

[Innithepoo]

Morning Weight: 150 point something pounds

5:30 - 1 cup cheerios, 2 scoops whey

8:30 - 8 ounce tilapia, 1 cup cheerios

11:30 - 2 scoops whey

1 - 2 scoops whey, 1 cup cheerios

3 - 8 ounce tilapia, 14 almonds, salad

4:15 - 14 almonds

7 - 1 scoop whey, 14 almonds

8:30 - 8 ounce tilapia, salad

83g net cho

Barbell Bench

45x40
95x15
135x12
185x3x4

One Arm DB Row

55x15 70x12 85x10 100x8

Seated Rows

55x15
70x12
115x8
160x4x2
130x9

Leg Lifts 3 sets of 15 reps
Superset with Crunch Machine 55x25x3
Cable Crunch 80x40x3

Then at night:

Seated Calf Raises 45x10x2 90x8x4
Standing 135x12 225x10 275x6 315x6x3 225x10

30 minute run on treadmill

[Innithepoo]

Morning Weight: 148.6 (222-225g)

8:30 - banana bread oats, 2 scoops whey

10:30 - 2 cups cheerios

1:10 - cinna spice oats, 8 ounce tilapia

4 - 2 cups cheerios

5:50 - pb sammich, 2 scoops whey

6:30 - cinna spice oats, sf red bull

8 - 14 almonds

9:30 - 8 ounce tilapia, and **** ton of almonds.. didn't count them

Military Press
45x15
55x12
65x10
55x12

DB Side Laterals
5x15
7.5x12
10x11
7.5x15

Cable Front Raises
20x20
30x15
40x10
30x9

Rear Delts DB
20x10 25x8x2 30x6

Upright Rows
30x12 40x10 45x8 50x7

Shrugs 45x15 for a few sets

DB Curls 10x12 15x10 25x7
One-Arm Cable Pulldown 20x15 30x12x2

Preacher Curls 35x15x3

[Innithepoo]

Morning Weight: Exactly 149.0 pounds

CHO goal: 225g

8:15 AM - Cinna Spice Oats, 2 scoops whey

11 - 8 ounce tilapia, 2 cups cheerios

1:35 - 2 scoops whey, 2 cups cheerios

6:45 - pb sammich, 2 cups cheerios

10 - 8 ounce tilapia, broccoli

12:45 - 2 scoops whey, 1 cup milk

212g cho

[Innithepoo]

Morning Weight: Exactly 149.0 pounds

CHO goal: 225g

8:35 AM - 1 cup Kashi, Apple oats, 1 cup milk, 4 ounce tilapia

12:35 PM - 2 slices bread, 3 slices turkey, 2 cups cheerios, 2 scoops whey

4:30 PM - 2 cups cheerios

7:50 PM - 10 ounce chicken, 1 cup milk, cinna spice oats

11 PM - 2 scoops whey

11:35 PM - 10 ounce chicken, broccoli

227g cho

Barbell Squats 10 sets total

Working sets: 165 for 6 reps 2 sets, 165x5 breathed badly on 5th rep and had to rack it

Standing Calf Raise 3 sets of 8 reps no weight

Seated Calf Raise 10 sets total.. worked up to 80x8

DB Bench 7 sets total.. went from 40x12 to 70x6 65x6 and back down eventually to 50x6

Wide Grip Lat Pull 9 sets total.. worked up to 120x8 and 140x6 and went back down pyramid style

Lying Leg Curls 3 sets worked up to 55x8

Standing Calf Raise 55x10x3

Incline DB Flyes 3 sets total.. worked up to 30x8

Low Back Ext 3 sets of 15 reps.. last set was hard

Cable Crunch 80x40x2 90x40x2

Leg Raises 4x15

Felt strong today. Didn't go too heavy on squats but the intensity was there. Happy with pressing 70's on DB Bench.. but I used to get 80x4 and 85x2. Felt a good pump overall.

[Innithepoo]

Refeed Day!

Morning Weight: 149 pounds exactly

CHO goal: 373-520 grams

8:15 AM - 1.5 cups nonfat milk, apple oats, 1 cup cheerios, 1 scoop whey

11:15 AM - 2 slices bread, 1 cup cereal, 1 cup milk, 3 slices turkey

3 PM - 1 slice of cheese, 1 slice pepperoni, 1 garlic knot from VILLA PIZZA
(TASTED LIKE **** TODAY)

4:25 PM - 2 frosted strawberry poptarts, watermelon sour punch straws, melon bar ice cream

7:30 PM - Large McDonalds fries, cheeseburger from in-n-out, krispy kreme glazed donut

10:45 PM - 8 ounce tilapia

[Innithepoo]

Morning Weight: 149.8 (75)

8:45 - 2 scoops whey, 1 cup kashi

36g cho 61g pro

11:35 - 10 ounce chicken

3:30 - 2 slices bread, 3 slices turkey, 5 ounce chicken, 14 almonds

6 - 5 ounce chicken

8:10 - 2 scoops whey

9:40 - 2 scoops whey, 28 almonds

10:45 - 28 almonds

Military Press 45x16 65x10 95x8 105x6x3 65x8 (last set wide grip)

Barbell shrugs 135x10 135x5 trap really hurts so I stopped

Db hammers 10x12 20x10 30x8 35x6x2 40x4 25x12

Dips 3x11

30 minutes cardio. 2 mile run

[Innithepoo]

Morning Weight: 148.8

8:30 AM - 8 ounce tilapia, apple oats

10:30 AM - 2 slices bread, 4 slices turkey

1:15 PM - Apple oats, 10 ounce chicken

3:30 PM - 2 scoops whey

6:45 PM - Shrimp cocktail, 11 ounce chicken and broccoli

8:45 PM - 2 scoops whey

10:30 PM - 28 almonds

Leg Press

1 PPS x 15
2 PPS x 12
3 PPS x 10
4 PPS x 8
5 PPS x 6
4 PPS and 35's x 6
4 PPS and 25's x 6
3 PPS x 15

Standing Calf Raise 135x12 155x10 185x10 205x10 225x10 185x15

[Innithepoo]

Morning Weight: 149.6

5:45 AM - 2 scoops whey, 1 cup milk, 1 cup cheerios

8:30 AM - 5 ounce chicken, 1 cup Kashi

11:30 AM - 5 ounce chicken

1:45 PM - 2 scoops whey

2:25 PM - 56 almonds

Rest of day was binge on anything and everything :[

DB Bench

15x20
40x12
55x10
70x6
80x6 (PR)
80x5 (PR)
65x6

One-Arm DB Row

45x12
60x10
80x6
100x5
125 x 4 reps for 2 sets (PR)

Yesterday and today's workouts were excellent, but I ate like **** today.

[Innithepoo]

151 (264)

825 - poptarts 400 10g 76g 4g
Coffee 180 3g 33g 7g

580 13g 109g 11g

1125 - kashi bar 110 3g 21g 2g

1:30 - 10 ounce chicken 57.5g pro

3:30 - kashi bar 110 3g 21g 2g

4:30 - 14 almonds

530 - 2 slices of bread, 6 whites, 1 tbs evoo

7:20 - kashi bar

9:50 - gummy bears, 2 scoops whey

10:20 - 10 ounce chicken, broccoli, 14 almonds

2235 68g 219.5g 216g

Db side lats 5x20 7.5x15 10x12 12.5x10 15x8

Cable front raises 30x20 40x15 50x12 60x10 70x7 (couldn't do 8)

Db rear delts 15x15 20x12 25x10 30x7 15x9

Upright rows 30x15 35x12 45x10 50x8 30x10

Db shrugs 45x20x4

Preacher curls 30x15 35x12 40x10 50x8 55x6 35x12

Dips 20 11 failed

Cable crunch 80x40x2
Oblique cable crunch 80x40x2
Leg lifts 4x15

30 min cardio

[Innithepoo]

149.6

Leg ext 40x15 50x12 60x8 70x10 80x10 90x8 100x8 110x7 115x6

Lying Leg curls 25x15 40x12 55x10 70x6

Leg curls 55x10 60x8 65x8 70x7 75x6

Db lunges 15x10 17.5x8 20x6

Barbell squat 65x10 75x10 95x10 115x8

Seated calf raise (pause reps) 45x10x2 50x10x2 55x10x2 60x10x2

Donkey calf 140x10 160x10 180x10 140x12

Seated calf raise (rapid reps) 45x20x4

30 minute cardio

[Innithepoo]

Morning weight: 143.4 lbs

A few days ago.. Leg Press 6 plates for 3 reps

DB Bench 75x6 80x6 80x5 70x5
Other chest exercises

20 minutes cardio