24-02-2014 – Chest on a Monday…again! and a bit more

Posted: 24 February 2014 in Gym - Workout Log
Tags: , , , , , , , , , , ,

Made a habit of it now, second week running that I hit chest on a Monday also renown in the fitness community as International Chest day! Slight lack of sleep last night but nonetheless managed to have a good session in the gym.

A few changes to today session relative to last week’s which was predominately around the latter part of the workout. I decided to hit arms on a more hypertrophy method and by doing single arm exercises. Also slightly changed my abs routine and didn’t do any leg raises, just thought I’d give another routine a go but honestly I really just enjoy doing the hanging leg raises which I will be going back next time I hit abs.

Day off tomorrow and I will be doing some active rest with potential some very light cardio (i.e. walking on incline treadmill) and doing some stretches to ensure that I am fresh and ready for my Wednesday session.

Hope you all head a great start to the week!

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

Warm Up: Dynamic stretching and mobility work
* 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 2 of 5/3/1
Set 1 @ 67.5kg x 5 reps
Set 2 @ 77.5kg x 5
Set 3 @ 87.5kg x 7

2. 15º Incline DB Press – Back Off Sets: dropping around 10% weight on each set
Set 1 @ 40kg x 6
Set 2 @ 36kg x 8
Set 3 @ 32kg x 11

3. Weighed Dips – tempo 3:1:1
Set 1 @ 15kg x 8
Set 2 @ 15kg x 8
Set 3 @ 15kg x 7 1/2
Set 4 @ 15kg x 8 (Rested longer between set 3 and 4 so managed to hit the 8 reps)

4. Middle Cable Cross-Overs
2 Sets x 20 reps

5. Standing DB Single Hammer Curl
3 sets x 10 reps (each arm)

6. Standing overhead Single Arm DB extension
3 sets x 10 reps (each arm)

7. Strict form Sigle arms Cable Tri Push Down (No Handle)
2 xets x 15

8. Ab-Wheel roll out
3 sets x failure

9. Decline Leg Raises
2 sets x failure

10. Reverse Crunches
2 sets x failure

11. Broom Twists
1 set x 100


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