Chest Day: My Routine and Why I Love It

chest

Image from: Pexels.com

 

As many other mammals, we as males typically try to impress and show superiority. A deer and its rack, ducks and their coloring, and humans with our pecs. We do these out of basic instinct to show we are bigger, better, and stronger. Some may say that we try more towards arm size for intimidation, and they are right. Yet we puff our chest in stressful and high anger situations.

We all have our reasons for wanting huge muscles. Whether it be for sexual appeal, sport, hobby, or for physical fitness and health. I will be telling you how I do my chest day, and why it is my favorite muscle group.

I have chosen Monday as my chest day, and I kick it off with an 8 Minute HIIT style warm up mixed with some boxing. Making sure you go as fast (While being safe) as you can. HIIT’s are High Intensity Interval Training meant to get your blood going as fast as possible in as little time as possible.

 

HIIT Style Warm Up

5 Sets (Totaling 3 Minutes and 20 Seconds)

  • 30 Seconds of Box Jumps (1.5 ft. tall)
  • 10 Second Rest

3 Sets (Totaling 2 Minutes)

  • 30 Seconds of Leaning Push-Ups (Body at a 55-65 degree angle)
  • 10 Second Rest

2 Sets (Totaling 1 Minute and 20 Seconds)

  • 30 Seconds with right foot forward; Begin with a right jab, left hook, and a right upper-cut. (Keep your arms in tight and be quick.)
  • 10 Second Rest

2 Sets (Totaling 1 Minute and 20 Seconds)

  • 30 Seconds with your left foot forward; Begin with a left jab, right hook, and a left upper-cut. (Remember to keep arms in and tight.)
  • 10 Second Rest

Now that you’re done with the warm up, we can now begin the workout. These next movements will be done slowly. These are for building, so your muscles will tear and have room for growth.

Chest Day Workout

1x3x5x10 Routine (Approximately 1 Hour)

This routine is the best I’ve ever encountered. One muscle group, three exercises specific to that group, five sets each exercise, for a total of ten reps per exercise in each set. It seems like a lot, but it really isn’t. You will spend around an hour total doing this workout. Now you choose the exercises of your choice, for now you can use mine as reference.

  1. Pectoral Flies (Dumbbells)
  2. Chest Press (Machine)
  3. High Cable Chest Flies (Machine)

We have our three exercises, now we can start our workout.

5 Sets at 10 Reps Each

  • x10 : Pectoral Flies using 30lb dumbbells
  • 20 Second Rest
  • x10 : Chest Presses at 100lbs
  • 20 Second Rest
  • x10 : High Cable Chest Flies 80lbs resistance
  • 60 Second Rest

After every chest day I switch up the exercises to hit different parts of the chest. I try to work in upper and lower pec exercises every week to ensure I hit all of the pec. And I never walk away from these workouts without feeling completely exhausted and shredded the next day.

I structure all of my days as this routine. Working in supersets, running, and other things to help hit areas that need work that normal wouldn’t get attention on more important muscle groups.

Chest workouts are the best for my stressful days, primarily why I do it on Mondays. I feel very good after chest workouts, more than any other muscle group. This is because I used to be very overweight, and since those dark times I have been adamant to never have man boobs again.

Let me know if you have any questions or suggestions below!

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5 Tips to Get You to a 6 Minute Mile

I don’t know about you, but running has never been my favorite. Primarily because it kicks my ass more than most workouts. Luckily I have found better ways to increase your runtime, and ultimately making you a better runner.

  • Consistency

The most important factor on your path to physical fitness. Making sure you’re not falling to your “I can skip a day.” excuse. Be consistent in your running, and not just the schedule but the distance per day as well. Any slacking will show in the long run.

  • Push Yourself

Attempting higher speeds, inclines, and distances will surely aid in your progression to running a better mile. Example: I began my running again about 6 weeks ago. I run each without stopping.

Week 1: a 1.5 mile run at 5.5 MPH and an incline of 2.0.

Week 2: a 2.0 mile run at 6.0 MPH and an incline of 3.5.

Week 3: a 2.0 mile run at 6.5 MPH and an incline of 3.5.

Week 4: a 2.0 mile run at 7.0 MPH and an incline of 4.5.

Week 5: a 3.0 mile run at 7.0 MPH and an incline of 4.5.

Week 6: a 3.0 mile run at 7.5 MPH and an incline of 5.0.

My 6 week progression was successful and is still on going.

  • Breathing

Maintaining proper breather techniques is critical to any workout you perform. Not only will it increase your distance, reps, sets, etc.. It will keep you from injuries. Example: Junior year of highschool I was maxing on my snatch-squat. I can’t quite remember the weight but I know it was my absolute maximum. I was not breathing on my way up, and continued to hold my breath until I finished the lift. Resulting in me dropping the bar back down, and falling over blacked out. A few hours later I notice I had busted a blood vessel in my eye. So remember that your breathing needs to be a priority, in through the nose and out through the mouth. Ever notice the guys screaming during their lifts? That’s their outward breath maximized for finishing a lift. It really helps, as obnoxious as it sounds.

  • Short and Long Term Goals

As shown above, I pushed my weeks to higher speeds, distances, and inclines. Making daily and weekly as your short term goals with small progressions can be very beneficial to your monthly and quarterly long term goals. My goal is to be able to run 7 miles at 8.0 MPH and an incline of 2.5. All by the end of the next six weeks. Even if you don’t make your goals, set it again and push on.

  • Equipment 

Everyone has seen the moms and grandmothers power walking with little dumbells on the sidewalks. They actually help, and luckily they have made more fashionable versions.

  • Wrist Weights

These will help in getting your upper body muscles working more than they already do while running. They sell the Velcro bands so you don’t have to clench a dumbell the whole time.

  • Angle Weights

These make the run a little more intense, because you now have what feels like Shaq feet. Helping build muscle in your legs and allowing you to move faster when they are off.

  • Weighted Vests

These do wonders! I started using them after I dropped my first ten pounds. As my weight dropped the vest’s weight went up. Keeping the weight of my body the same. If I could run at 210, then why not keep doing it? Especially when I’m 170 with 40lbs of weighted vest. It cuts your fat quickly.
That’s all I have for now! I hope this helps in taking you closer to a 6 minute mile! If you have other suggestions or strategies, please drop a comment below!

My Diet and Why it’s 100% Successful


I have tried what seems like a million different diets. Variants of some mixed with others and nothing was working as efficiently as I had hoped. I began with cutting anything that was fried, sugary, starchy, and sweet. I began eating Whole Foods, from fruits and vegetables to lean meats and poultry. 

Once astablishing my plan and cutting all the things I loved, I started my exercising. Researching even better ways to cut the weight and to be healthier. That’s when I found the Keto Diet, going by multiple names; low-carb diet and Kenogenic Dieting. My main focus was bringing my carb intake to the lowest point possible.

I began by setting a daily limit. I began at 40 carbs, after adjusting I lowered again to 30, 20, and 10. Portion control and self control are the two most important parts in this diet. It will also help retract your stomach to a size that can’t hold more than a single buffet plate.

I’ve lost 54 lbs in the last 6 months following this diet. With the harshest and strictest of self control. No cheating, no breaks, no nothing. But that’s how I prefer it. If you need to relaps on a brownie or cookie now and then, do it. But in moderation and portioned.

I’ve also done it different my second time around and noticed that cardiovascular exercises aid in fast tracking your fat loss while on a Keto(low-carb) diet. I run 3 miles a day at a fast paced run of 7.5 – 8.5 mph straight. With bicycling whenever I feel like doing extra.

As you can see, this diet is very simple. Lean meats, veggies, and lots of pork rinds. Portioned to stay within your carb limits and if you are serious, inside your macros and calorie limits. For simplicities sake, we will get into those another time.

I hope my diet can help you shape your way onto a better, healthier path. Thanks for reading!

Focus Points

  • Lower Carbohydrate Intake
  • Smaller Portions 
  • Self Control 
  • Pork Rinds (To simulate chips)
  • Set Realistic Goals