Week 1: Chest

So if you have ever worked out with me, you know that chest workouts are my bread and butter. Years of swimming, water polo conditioning, recreational lifting, and most importantly genetics descended from Zeus himself, have honed my form and muscle memory to translate into big lifts. I was a little nervous to start this new program, but after the warmups I was ready to dominate. And man does it feel like domination: the Big Daddy exercise of this workout day is a 5 set x 4 reps each, pushing an estimated 70% of my 1 rep max. Having gotten used to a typical 3 set x 10 reps each, only having to pump out 4 per meant I could really stack the weights each set. Here's how it went down:

Incline dumbbell press

• 90 x 4
• 95 x 4
• 100 x 4
• 105 x 4
• 110 x 4 (already the heaviest weights I've ever lifted, albeit for 4 reps...)

  Flat dumbbell press

• 80 x 10
• 90 x 10
• 90 x 10
• 95 x 10

Pectoral fly machine

• 135 x 10
• 150 x 10
• 165 x 10

Stationary bike

• 20 minutes (4.83 miles)

Some notes: It wasn't clear from the program description whether each one of the 5 sets should have been 70% intensity.. but I was able to ascend each set, so I chalk that up to trial and error. Next week I'll probably jump right into 100's and see if I can continue to jump at 5lb a set. If anybody has any clue how I should regard these sets, leave me some feedback.
-MB