Looking at the clock it is ALREADY 7:30pm... which means the gym closes in 2 1/2 hours.

Why do I always do this to myself?  I could go earlier in the day, but the night is just so much more appealing to me.  Part of me thinks that I go with only 3 hours till close because I will workout HARDER with less rest because my time is limited.  haha my procrastination nature..  oh well!

Going to finish up my pre-workout snack and head out. A big bowl of oatmeal and chugging my BSN N.O.-Xplode 2.0

Todays lift will be 3 - 4 sets per exercise with the first set of EACH exercise being a BURN SET of 3 - 4 drops.  I haven't done decline bench press in a long time so I am going to toss that in the mix today as well.

The goal is muscle gain so the reps will be around 12 - 15 per set.

Chest exercises

1. Barbell Bench
2. Dumbbell Incline Bench
3. Barbell Decline Bench
4. Incline Dumbbell Fly

Tricep exercises

1. Skull crushers
2. Power Bombs
3. Tricep Push-Downs
4. Reverse Pull-Downs (light set to burnout)

If there is time for abs I will be doing 4 SUPERSETS of 30 reps per exercise.

1. Advanced Leg Lifts
2. Deep Crunches

Time to go get it Nation!!!

What are you training today?

I thought your new diet had taken N.O. Xplode out for a while, or are you going a different route currently?

Also, you gotta get a gym with 24/7 dude, you and Nathan both! I know you'll read this Nathan, last time I saw you post you were in one that didn't have it! haha ;) That way whenever you wanna, you got a place to go!

Seems like a legit lift. What are the thought of incline fly against dumbbell fly. I've been doing 4x12 regulars and I've done incline before but it was a while ago and can't remember how I felt about it.

What is your starting reps on your Bench burn Scott?

That looks like a great chest workout bro! The decline bench press is an exercise I like to do maybe once a month. I usually stick to the decline hammer strength press, dips, or cable crossovers for the lower chest. Today for incline dumbbell fly's me and Jon did 5 sets of 12 reps with the 35's, 40's, 45's, and the last 2 sets with the 50's. Starting with a fly movement made our pressing movements a lot tougher.

I agree bro. I'd so love it if my gym was 24/7. I can't tell you how many times I wanted to go train at like 11 at night and couldnt because they close at 10. They actually close at 6 on Saturdays and Sundays, but it's all good because I usually get to the gym any where between 4-5 in the afternoon so I got plenty of time to do what I need to do. 

I hate when the gym closes! That’s why I go to planet fitness because they’re open 24 hours. Plus, I work very odd hours so going to the gym at 2am is pretty normal for me and my GF,

Yesterday was my chest day and it went great! I like to do my Triple Cable Flys and then a couple of chest presses. My Triple Cable Flys is just Lower, Mid, and Upper Cable fly but done in rapid succession and no rest in-between. I do 12 reps on the lower, raise the cables and do middle another 12 reps, then raise it to the top and do Upper to finish off the 1 set. I do a total of 4 sets and it gets pretty intense. After that I’ll do a dumbbell press and the chest press machine just to work on my push up strength.

Chest days is one of my favorites especially when I take my GF or a friend. Yesterday i took a friend that hasnt seen me work out in a long time and he freaked out on ho strong I've gotten, that always an awesome motivation to kep pushing yourself.

Hope you had an awesome chest day too!

#HTH

Nice man, yeah I prefer the cables as well.  The decline bench at my gym is weird.  I feel like I can never get under the bar at the right angle.  Not cool :/

and flys DEF pre-exhaust the chest! haha nice!

Yeah, but I decided that tonight I needed a kick to get me going.  It was a RUSH for sure.  Not taking it for so long and then using it was definitely worth staying off for a while! I know I have a gym to myself, but I needed the energy.  Erica is away on a work trip and I needed someone to spot me so I could push it hard.

For the flys, I feel like the incline fly hits a bit more upper chest and I am trying to isolate that area a bit more.

For the starting reps, I usually start with 185lbs for 12-15 reps and then work my way down!  YEAH! #HTH

You should try doing a bent over single arm cable press once you finish your flys for a nice burn-out on your chest.  Bascially bend over like you were going to a dumbbell fly but instead press the handle DOWN.  You will love it!

I agree bro!

I love workouts like this ! Imma have to try this one for sure !