17-02-2014 – It’s International #ChestMonday

Posted: 17 February 2014 in Gym - Workout Log
Tags: , , , , , , , , , , , ,

Bench Press – Chest, Arms (Bis & Tris) & Abs

Warm Up: Dynamic stretching
* Also a few reps on each exercise on a light weigh to just ensure that the muscles are ready for the lift – I tend to not go beyond a maximum of 5 reps on a light weight to avoid fatiguing the muscles before the actual exercise

1. Bench Press Week 1 of 5/3/1
Set 1 @ 62.5kg x 5 reps
Set 2 @ 72.5kg x 5
Set 3 @ 82.5kg x 9

2. 15º Incline DB Press – Back Off Sets: dropping around 10% weight on each set
Set 1 @ 40kg x 6
Set 2 @ 36kg x 7
Set 3 @ 32kg x 8

3. Weighed Dips – tempo 3:1:1
Set 1 @ 20kg x 8
Set 2 @ 20kg x 7
Set 3 @ 15kg x 8
Set 4 @ 15kg x 8

4. Low Cable Cross-Overs [No handle]
2 Sets x 12 reps

5. EZ-Bar Lying Skull Crushes
Set 1 @ Bar +15kg each side x 4
Set 2 @ + 12.5kg x 6
Set 3 @ + 12.5kg x 6
Set 4 @ + 12.5kg x 6

6. EZ-Bar Preacher Curl
Set 1 @ Bar +15kg each side x 6
Set 2 @ + 15kg x 6
Set 3 @ + 15kg x 6
Set 4 @ + 15kg x 5 1/2

7. V-Bar Cable Push Down [Strict Form with Back against wall]
2 Sets x 15

8. Hanging Leg Raises
3 Sets x Failure

9. Hanging Leg Raises
2 Sets x Failure

10. Broom Twists
1 set x 100

Slight late session today due to work commitment and I felt that I didn’t push as hard I would have liked, a few things I will switch around next week for this specific workout.
Will need to leave some ego at home next time and ensure that I focus on the form, I felt that the weighed dips weren’t as good as I would have liked in that tempo work so will set a self-reminder for next week’s session.
Also struggled with the Skull Crushes today perhaps due to triceps fatigue from previous exercises so for next week I will aim to hit the bis first before finishing off tris.
Anyway it was a big session today and tomorrow’s a rest day which I’m sure I will take full advantage of and just do some dynamic and static stretches to mentally and physically prepare for the next session.

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