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Chest C · Biceps C · Abs

Friday, November 13
8 exercises

💉 Weekly Injections

Dead Hang — 45 secondsBefore the workout. Hang from the bar with the shoulders relaxed and let the spine decompress — one unbroken 45 seconds, not a total. If grip gives out first, that is the thing getting trained.
Treadmill — 10 minutesBefore the workout. Easy pace — this is a warm-up, so it should raise the heart rate without costing anything from the session that follows.
0/8 sets
x

Incline Machine Press

3 sets · 8–12 reps

0/3

Smith machine. Upper chest emphasis. Fixed path — good for pushing closer to failure safely.

#WeightRepsRPE✓
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Flat DB Bench Press

3 sets · 8–12 reps

0/3

DBs allow deeper stretch at bottom than barbell.

Carried over from Fri, Nov 6 — edit or clear it if it no longer applies

#WeightRepsRPE✓
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Pec Deck

3 sets · 12–15 reps

0/3

Stretch focus — let the arms travel back for a full pec stretch, then squeeze hard in the middle.

#WeightRepsRPE✓
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Chest Dips

2 sets · 8–12 reps

0/2

Lean forward to bias chest over triceps. Log added weight only — leave blank if bodyweight.

#WeightRepsRPE✓
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Barbell Curls

3 sets · 8–12 reps

0/3

Standard straight-bar curl. Keep elbows pinned, no swinging.

Carried over from Fri, Nov 6 — edit or clear it if it no longer applies

#WeightRepsRPE✓
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Single-Arm Preacher Curls

per side

3 sets · 10–12 reps

0/3

Per arm. Full stretch at bottom — no cheating. Hard squeeze at top.

#WeightRepsRPE✓
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Concentration Curls

per side

3 sets · 10–12 reps

0/3

Per arm. Seated, elbow braced against the inner thigh so the upper arm cannot move. Slow lowering, hard squeeze at the top — highest bicep activation of any curl variation.

Carried over from Fri, Nov 6 — edit or clear it if it no longer applies

#WeightRepsRPE✓
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Ab Roller

4 sets · 10 reps

0/4

Roll out only as far as you can keep the lower back from arching, then pull back with the abs, not the hips.

#WeightRepsRPE✓
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💉 Nightly Injection

Take CJC + IpamorelinNightly injection — take on empty stomach before bed