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Fouad Abiad's Project Inferno Day 51:Chest

We’re coming to the end of Project Inferno. My bodyfat levels are where I want them to be. I wanted to train legs today, but my adductors and hamstrings are still extremely sore from the massage I got, and I never like to train a muscle when I’m sore. My massage was so intense that I’m bruised from it today.

So, I’ve switched today’s workout to chest. You know the drill on the first exercise: I’m starting with machine chest presses for 6 sets of 12 reps each, keeping rests to 30 seconds between. I increase the weight as my body feels ready. You may want to get under a heavy bar and press as much weight as you can, but this keeps you safer. That’s particularly important when you’re at the end of a diet program like this Trainer. You don’t want to start your chest workout with an exercise that puts your chest in a vulnerable position. The goal for machine chest presses is to complete the work for this exercise fairly quickly—rep pace is moderate on both the extension and contraction.

The second move is regular flat bench presses. We’ve only included this sparingly on Project Inferno. Today, I’m feeling up to this move. My chest feels full of blood from the machine presses, and I’m going to keep the weights fairly light and the reps relatively moderate—none of that 2-3 reps shit. I’ll do about 6 sets for 6-8 reps per set, increasing the weight as I feel comfortable. Rest periods are a little longer because I want my chest to feel ready for each set. This is our compound-strength move for our last chest workout on this Trainer series.

For my last set on bench press, I included two drop sets, where I strip the weight down to just one plate per side for my last drop. Go with about 5 reps per drop with a rest of only about 5-10 seconds between drops. Don’t target the weights or reps—emphasize the short break and reduced weights to get the most from this drop set on your last compound chest move on this Trainer.

After bench presses, you’ll include another pump move. My choice is incline dumbbell presses with a really low-angle—only about 15-20 degrees. This allows me to arch my back and make this feel more like a flat dumbbell press. The advantage of this is that it works my upper chest more but it doesn’t overwork my shoulders. I only perform 3 sets for about 8-10 reps. Rest periods should be shorter for this move—about 30-40 seconds.

My fourth and final exercise for chest today is pec deck flyes. This is a fail-safe move for me, but you can choose any form of flyes that you prefer. I like pec deck because it gives me a really good pump every time. A lot of other flye moves give me a good pump most of the time, but the pec deck provides the most reliable pump. So choose the flye move that really fills up your chest with blood at the end of your workouts, and go with the basics when you’re depleted from your diet.

With any flye move it’s easy to cheat, bringing in your front delts or biceps. So keep it strict. Hold your head back with your back against the pad and maintain a consistent bend at the elbows throughout the movement to make your chest do all the work. To make your chest do even more work, you can turn your hands outward, leading with the pinkie side of your hands to force your chest to work harder and remove your shoulders from the movement.

Fucking great workout today. There’s not much to say. We’re all in here to do the same thing. Trying to get big, trying to get lean and look our best. Give it everything you’ve got. You’re the only one who knows how much effort you gave during any workout. Experience bodybuilding for what it is: giving everything you have in an effort to make tiny incremental gains. That’s what has brought me to this point, year after year of giving everything I have day after day in my workouts.

I have good days and bad days, but I get into the gym every day and I leave it all on the floor. Sacrifice without regret.

 

Download the Workout

 

Morning cardio

1

1

Perform 55 minutes before consuming food

 

Machine Chest Press 6 sets x 12 reps
Barbell BENCH Press 6 sets x 6-8 reps
INCLINE DUMBBELL PRESS
3 sets x 8-10 Reps
PEC DECK FLYE 4 sets x 12-15 reps

Post-workout cardio

1

1

Perform 40 minutes immediately after weight-training or add this session later in the evening

 

TAKEAWAY:

The longer you diet, the more your strength is going to drop. You can’t be in a calorie deficit for several weeks and not expect to lose strength even with re-feeds or cheat meals. My normal bench press weights have decreased significantly. I’m strong mentally and pump wise, but I can’t press as much as weight as I could. Don’t let it play mind games with you when you’re dieting.


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