Tresto’s Chem Train

[Battousai]

10/5

W6D2

BW: 232.2



Mini band and warms:

Press downs x 50

Pullaparts x 15

Facepulls x 20

Hammer curls x 40

Scap depressions from push up position

Ab wheel x 15

Banded shoulder dislocation/rotation



Paused bench, straight bar:

45x10

135x10

225x5

315x3

335x3

365x3

385x2

365x3x2 sets



Dead stop floor extensions, NG curl bar:

70x10

100x10

120x10x2 sets



Light band hammer curls:

30x2 sets

Alright halfway human again. Lost a little strength and weight but not as bad as I imagined. Time to get back to work.

Strong benching .

 

[Tresto]

Damn time flies, introducing tren next weekend. Gotta cap up some cardarine when I have some time. I am about a week behind in my venture with getting the wu-flu, so pondering bringing it out a week early. We shall see.

 

[Meetketchup]

Good to see you back at it! Hopefully feeling better.

 

[Tresto]

Good to see you back at it! Hopefully feeling better.

Thanks! Yeah that was a rough one, even the wife was a little worried for me. Just a tiny bit of residual goo coming out and playing catch up with macros now.

 

[Tresto]

10/8

W7D1

Sleep: 7



Banded shoulder dislocations/rotations

Banded bullies

Scap pushups



Mini band:

Pullaparts x 20

Facepulls x 20

Pressdowns x 50

Lat push downs/spread x 10

Snatch x 10



Paused bench, Elite camber bar, wide grips:

38x10

128x5

218x5

308x5x5 sets



Paused bench, elite camber bar, inner NG:

218x10x2 sets



20° incline DB press:

70’sX18,15



Light band hammer curls:

30x3 sets

 

[BBruce]

How many days a week are you benching? Do you feel the incline bench have a good carry over to the flat bench? The vein part of me want to work my upper chest but the rest of me is struggling with the thought of not to be able to push the same heavy weight in the flat.

I do feel stronger if I bench 2x week instead 1 bench and 1 incline bench, could be because I’m using lighter weights on the incline… idk, I hate feeling weak…

 

[JACKED_]

Caught up

 

[Tresto]

How many days a week are you benching? Do you feel the incline bench have a good carry over to the flat bench? The vein part of me want to work my upper chest but the rest of me is struggling with the thought of not to be able to push the same heavy weight in the flat.

I do feel stronger if I bench 2x week instead 1 bench and 1 incline bench, could be because I’m using lighter weights on the incline… idk, I hate feeling weak…

Benching 2 days per week currently. The 20° incline with dumbbells was to get some blood pumping to the chest and work the lungs a bit. I don’t do any 45° incline while prepping for a meet. I drive incline during hypertrophy phases, same with OHP. Saves my shoulders and incline has no carryover to flat for me.
So yes we are in the same boat, I also wanna smash upper chest for vanity, but I prioritize to current goals.

 

[BBruce]

Benching 2 days per week currently. The 20° incline with dumbbells was to get some blood pumping to the chest and work the lungs a bit. I don’t do any 45° incline while prepping for a meet. I drive incline during hypertrophy phases, same with OHP. Saves my shoulders and incline has no carryover to flat for me.
So yes we are in the same boat, I also wanna smash upper chest for vanity, but I prioritize to current goals.

Thanks! Yeah I don’t feel any carryover either… it sucks because the vanity struggle is real…

 

[Tresto]

10/10

W7D2



Back extensions x 20



HS lat pullovers:

+180x10

+270x10

+290x10

+310x5x3 sets



HS flying bird:

+50x10x3 sets



HS isolateral row, wide:

192x10

282x10

302x10

322x10

342x9



SSB shrugs, paused:

65x10

155x10

245x10

295x10

315x10



High pulley shoulder adduction:

50x10 per arm

60x10

70x10



Single arm lat pulldowns, stretch paused:

60x10 per arm

75x10



Kneeling cable crunch:

130x20

140x15

150x10

160x7



Rope hammer curls:

90x20

100x15

110x10

 

[Tresto]

10/11

W7D3



Machine hammy curls, paused:

120x10

130x10

140x10

130x10

120x10



Machine quad extensions, paused:

135x10

150x10

165x10

180x10x2 sets



Glute kickback machine:

99x10 per leg

143x10

176x10

198x10

 

[Tresto]

10/12

W7D4



Mini band:

Pullaparts x 25

W holds x 10



Scap pushups

PVC pipe bend press



Paused bench, straight bar, comp grip:

45x10

135x5

225x5

315x3

365x2

385x2

405x2



Paused 3 board press, straight bar, comp grip:

365x5x3 sets



45° incline chest supported DB Cuban press:

20’sX10x3 sets



Rope Pressdowns strip sets, no rest:

95x20

87.5x11

80x8

72.5x7

65x10

 

[Tresto]

Ok well…. ITS TREN TIIIIIIIIIIIIIMMMMMME!!!!!

 

[Tresto]

10/15

W8D1

BW: 234.4

Sleep avg: 8.75



Banded bullies

Banded shoulder dislocation/rotations

Banded triceps stretch

PVC pipe activations

Scap pushups



Mini band:

Pullaparts x 15

Lat push/spread x 10

Press downs x 60

OH Face pulls x 20



Elitecamber paused Larsen press, wide grips:

38x10

128x5

218x5

308x5

328x5x2 sets



Elitecamber paused Larsen press, inner NG:

218x5x5 sets



20° incline DB press:

70’sX20,18



KB bottoms up tomahawk:

20x10 per arm

25x10

30x10



Throat pulls:

35x10

50x10

57.5x10

65x10

72.5x10

 

[Tresto]

10/17

W8D2



Banded bullies

Banded shoulder dislocations/rotations

Pullaparts

Hammer curls



Seal row, football bar, outer grips:

135x10

225x10

275x5x3 sets



HS lat pullover:

+270x10

+320x10

+340x5

+320x5x2 sets

+270x10



Single arm lat pull-down:

75x10 per arm

90x10



HS abs:

+50x25,20,13



Mini band overhand curls:

50x3 sets

 

[AR-15]

Show off!!!

 

[AR-15]

10/8

W7D1

Sleep: 7



Banded shoulder dislocations/rotations

Banded bullies

Scap pushups



Mini band:

Pullaparts x 20

Facepulls x 20

Pressdowns x 50

Lat push downs/spread x 10

Snatch x 10



Paused bench, Elite camber bar, wide grips:

38x10

128x5

218x5

308x5x5 sets



Paused bench, elite camber bar, inner NG:

218x10x2 sets



20° incline DB press:

70’sX18,15



Light band hammer curls:

30x3 sets

Hey big Homie I got a question for ya. When you flat bench how much do you arch your back. I’m noticing everyone is getting kinda stupid with how much the arch. My back and ass never leaves the bench. Am I doing it wrong? WTF?

 

[AR-15]

Hey big Homie I got a question for ya. When you flat bench how much do you arch your back. I’m noticing everyone is getting kinda stupid with how much the arch. My back and ass never leaves the bench. Am I doing it wrong? WTF?

I mean all bs aside I keep my feet up on the bench until I hit like 400+ lbs. Then feet go on the floor and back stays tight to the pad.

 

[Tresto]

Hey big Homie I got a question for ya. When you flat bench how much do you arch your back. I’m noticing everyone is getting kinda stupid with how much the arch. My back and ass never leaves the bench. Am I doing it wrong? WTF?

Nah I don’t go crazy. My arch stays about the same natural, mostly because that’s all I got mobility-wise. I brace my whole body like a train is going to hit me when I’m setting up.

I drive down into the pad with my traps while my caps are stacked in to that.
My ass stays planted and my legs drive back towards my upper back, braced af.

my floor press and max bench are always within like 20 lbs of each other. I hate that whole exorcist arch bullshit. It’s ugly.

 

[Tresto]

*scaps, not caps

 

[Tresto]

10/19

W8D3



Banded dislocations/rotations

Banded bullies

Banded triceps stretch

Scap pushups



Mini band:

Pullaparts x 25

Lat push/spread x 15

Facepulls x 15

Press downs x 50



Paused Flat bench, straight bar:

45x15

135x5

225x5

315x3

365x3



Mad Dog slingshot bench:

405x1

455x1

485x1 PR



3 board bench, straight bar:

405x3x2 sets



Monster mini hammer curls:

25x4 sets

 

[KrossOut]

485 is a lot of weight even with a slingshot. Nice job hitting a PR on that!

 

[Tresto]

Th

485 is a lot of weight even with a slingshot. Nice job hitting a PR on that!

Thanks! Needed to give the elbows and shoulders a day off but still feel heavy ass weight lol. Mission accomplished.

 

[Tresto]

10/22

W9D1

BW: 236

Sleep avg: 8



Banded dislocations/rotations

Banded bullies

Banded triceps stretch

Scap pushups



Mini band:

Pullaparts x 20

Paused Facepulls x 15

Lat push/spread x 10

Pressdowns x 50



Elitecamber bench, wide grips:

38x10

128x5

228x5

308x5

328x5x3 sets



Elitecamber paused bench, inner NG:

238x5x4 sets



EZ Swede crushers:

40x10

60x10

80x10x2 sets



Dual light band decline pressdowns:

20x4 sets

 

[Tresto]

10/24

W9D2



HS lat pullover:

+180x10

+270x10

+320x10

+340x8,5,5,5



Inverse row:

10x3 sets



HS flying bird:

+50x10

+60x10

+70x10

+60x10



KB side bends:

25x20x3 sets per side



Light band overhand curls:

20x3 sets



Machine Quad extension:

150x10

165x10

180x10

195x10

210x10

 

[Tresto]

10/25

W9D3



Banded bullies

Banded dislocations/rotations

Banded triceps stretch

Scap pushups

PVC drills



Mini band:

Pullaparts x 25

Facepulls x 10

Lat push/spread x 10

Pressdowns x 50



Comp bench w/ all pauses:

45x4

135x3

225x3

315x1

365x1

405x1

415x1



3 board press:

415x3x2 sets

 

[JACKED_]

415 paused? My guy

 

[JACKED_]

You're strong as shit

 

[Tresto]

You're strong as shit

Thanks homie! Gonna take it out for a spin this coming Saturday and see where it’s at

 

[Tresto]

10/29

W10D1

BW: 238

Sleep: 7



Bird dogs

Side planks

Banded bullies

Banded dislocation/rotation

Banded triceps stretch

Scap pushups



Mini band:

Pullaparts x 15

Facepulls x 15

Lat push/spread x 10

Press downs x 50



3 sec paused bench, Elitecamber wide NG:

38x5

128x3

218x3

308x3

328x3x3 sets



Elitecamber paused bench, inner NG:

218x5

238x5

258x5



30° incline DB press:

80’sX15,10



DB shrugs:

40’sX20

50’sX20x3 sets



Light band hammer curls:

25x3 sets



DB lateral raise:

20’sX10x2 sets