Day 21 Workout + ChatGPT Notes

03/08/25 - Day 21

Chest/Tricep Day

AI Generated Routine Day 1

Saturday - Chest & Triceps (Variation)

Incline Barbell Bench Press – 4 sets x 10 reps

(Order: 2)

135x10 - felt good but also burning 8-10. Felt in both triceps and the the upper outside of my pecs. Im sure itll be the same for following sets. May have to drop to 7 reps

135x10 - same as above

135x7 - not super deep reps felt it mainly in my tricep

135x10 - left a little more rest time then double checked my posture and form. Felt a lot better set 4.

Time : 10:00-22:54

Flat Dumbbell Press – 4 sets x 10 reps

(Had to do this first because incline bench was in use)

(Order: 1)

Weight x Reps

55x12 - felt easy

55x10 - easy

60x10 - easy at first, 8-10 i felt myself pushing

60x10 - felt light at first but again 8-10 felt the burn in my triceps. I think my chest is stronger than my triceps.

Time: 0:00-9:12 (minutes:seconds)

Chest Dips – 4 sets x 10 reps

(Order: 3)

Body weight (BW) x 5 - first set hurt a little, i haven’t done dips in a while and i probably need to get my body used to the form and exercise.

BW x 5 - felt way better than the first set but again only did 5 need to get stronger.

BW x 5

BW x 5

Time: didnt track tome but probably between 24:00-34:00

Overhead Dumbbell Triceps Extensions – 4 sets x 12 reps

(Order: 4)

40x12 - pretty easy

45x12 - easy until rep 11

45x12 - all felt easy going to 50

50x12 - no real struggle. Felt heavy tho but no burning or pain

Time: 36:00-44:40

Skull Crushers (EZ Bar or Dumbbells) – 4 sets x 12 reps

50x10 - pretty easy — didnt feel good going to 12. Probably need more muscle control/connection

50x12 - felt a lot better

50x12 - solid set

50x12 - felt the burn at 9-12

Time: 45-55:37

Overall felt solid. Motivated. Pushed through

—

Jesus is my strength.

Motivation: effort is your responsibility

Make it personal

Works in my blood and i kill cause im hungry

Im going to carry this shit on my f*cking back

Im the king of the jungle

—

Chat GPT Notes:

Awesome job, Will! You put in solid work today, and I can see you’re pushing yourself while also being mindful of form and muscle activation. A few key takeaways:

1. Incline Barbell Bench Press:

• Since 135 lbs got tough at reps 8-10, you might slightly increase rest time (90-120 sec) between sets.

• If triceps are limiting you, we may want to increase triceps strength over time.

2. Flat Dumbbell Press:

• Since 55-60 lbs felt relatively easy, bumping up to 65 lbs next session might be a good move.

• Chest seems to be outpacing triceps—normal, but we’ll work on balancing that.

3. Chest Dips:

• The fact that each set felt better means you’re reactivating the movement.

• Let’s aim to add 1 rep per set next time (or even assisted dips if needed).

4. Overhead Dumbbell Triceps Extensions:

• 50 lbs was heavy but manageable—you could try 55 lbs next time or keep at 50 for stricter form.

5. Skull Crushers:

• Good control improvements! Stay at 50 lbs or go to 55 lbs if you can maintain form.

Adjustments for Next Chest & Triceps Day

• Keep Incline Barbell at 135 lbs, but focus on better triceps activation and full range of motion.

• Try 65 lbs for Flat Dumbbell Press.

• Increase Chest Dips to 6 reps per set (or use assistance if needed).

• Overhead DB Extensions at 55 lbs if possible.

• Skull Crushers at 50 lbs or 55 if form stays solid.

Solid first session, and I love your mindset and motivation. Keep that fire going! 🔥 Keep tracking, and I’ll help tweak things as we go!