I got an insane chest pump this morning. I'm feeling very confidant with where I am. Everything is coming together nicely- slowly but surely. I can see improvements all the time- new details popping. My training is very basic, everything once a week except calves twice and abs 5 days. The this is what my chest workout looked like:
incline dumbbell press: 10 sets with several warm-ups/ feel sets and 2 failure sets
machine fly: 2 sets 12 and 10 reps
flat dumbbell press: 2 sets 10 and 8 reps
cable crossover: 2 sets 12 reps and ? + drop set
cross-bench pullover: 3 sets of 12 reps increasing weight each set.
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