Push Workout | September 7th, 2022


What’s going on! This is my own personal training log.

Follow along as I train to become The World’s Strongest Natty Bodybuilder!

Also, check out my NEW e-books:

Yea buddy! Light weight baby! Nothin’ but a peanut!

September 7th – Push Day #1 (Chest / Shoulders / Triceps)

Exercise #1: Incline machine press (black bands)

  • LT: N/A
  • TT: 30 / side x 6 reps

Exercise #2: Sideways hammer strength incline press

  • LT: 50 / side x 18 reps
  • TT: 60 / side x 15 reps

Exercise #3: Smith machine overhead press (reverse black bands)

  • LT: N/A
  • TT: 95 / side x 12 reps

Exercise #4: Machine lateral raise

  • LT: 50 x 20 reps
  • TT: 55 x 18 reps

Exercise #5: Reeves row

  • LT: 55 / side x 17 reps
  • TT: 60 / side x 15 reps

Exercise #6: Jansen rope extension

  • LT: 290 x 5 reps
  • TT: 290 x 7 reps

Exercise #7: Dead stop skull crusher

  • LT: 70 x 14 reps
  • TT: 70 x 14 reps
This was a very straightforward workout for me. I hit small PRs on just about everything, minus the new chest and shoulders exercises.
Unfortunately, I think I stalled on the dead stop skull crushers. I don’t think it’s cause of the diet – I think I just stalled on this movement.
I’m probably going to switch back to my other favorite widowmaker movement: 1-arm eccentric band pushdowns (yes, this ANOTHER exercise that I made up… LOL!)

If you want to learn more about my training program, or my new theory on resistance bands, then check out my new e-books:

As always, thank you for reading and I wish you the best of luck on your strength training journey!

Dr. Mike Jansen, PT, DPT

What's going on! My name is Dr. Mike Jansen, I'm the creator of Revolutionary Program Design. If you want to take your training to the next level, then you've come to the right place... My goal is to make RPD the #1 strength training resource available anywhere in the world!

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