Chest and Back, Week 4!! (Real Day 23 / Workout Day 20 / Exercise 22)

So I skipped Exercise 21 (X Stretch) and I'm gonna bank that to maybe catch up one day.

Instead, I leaped over my rest day and went right back into Chest and Back following Kempo.

Gradual increases:

Round 1:
Standard Pushups: 25x
Wide Arm Pullups: 7x normal / 5x assisted
Military Pushups: 25x
Reverse Grip Chinups: 5.5x normal / 6.5x assisted
Wide Arm Pushups: 25x
Close Grip Pullups: 3x normal / 9x assisted
Decline Pushups: 20x
Heavy Pants: 35 lbs / 10x
Diamond Pushups: 15x
Lawnmowers: 35 lbs / 12x (both right and left)
Dive Bomber Pushups: 12x
Back Flies: 22.5 lbs / 15x

Round 2:
Wide Arm Pullups: 1.5x normal / 10.5x assisted
Standard Pushups: 25x
Reverse Grip Chinups: 3x normal / 9x assisted
Military Pushups: 21.5x
Close Grip Pullups: 12x assisted
Wide Arm Pushups: 22x
Heavy Pants: 35 lbs / 10x
Decline Pushups: 20x
Lawnmowers: 35 lbs / 12x (both right and left)
Diamond Pushups: 15x
Back Flies: 22.5 lbs / 15x
Dive Bomber Pushups: 11x


Slow slow increases. Also, AB Ripper X - V Up Rollups and ....well, hell, everything getting better.