03-02-2014 – Foot and Dumbbells don’t go together… Oh ye almost forgot #ChestMonday

Posted: 3 March 2014 in Gym - Workout Log
Tags: , , , , , , , , , , , ,

Beautiful day here in Madrid, sun out… blue skies… that feeling of Spring is up in the air!

To celebrate I went and hit some chest and arms today in the gym. Throughout work today I was feeling really up for the session however today really was one of those days that I just don’t even feel like writing about.

Had an extremely poor session and ended up not hitting the reps and weights I wanted to in the bench press.
And just to put the sherry on top I dropped a 36kg dumbbell on my feet, still not entirely sure on the final damage but it is swollen and not looking great (tempted to post a photo of it but it is looking utterly disgusting…).

In all honesty I do feel that today’s session may have been somewhat impacted with the slight modification to my peri workout nutrition specially the pre-workout meal – reduced carbs and upped the fats. Although I felt lack of the initial energy I did feel that as the session went on my energy was actually quite constant throughout as opposed to an usual decline that I get towards the end of the sessions. Anyway I still decided to end my session today after arms and leave abs for another day mainly due to the pain my foot was in.

Tomorrow is meant to be a rest day however I am considering attempting to do some HIIT and Abs – feet permitting obviously. Hopefully a few pain killers and I will be able to get some sleep.

Hope you all had a cracking start to the week!

Bench Press – Chest, Arms (Bis & Tris)

1. Bench Press Week 2 of 5/3/1
Set 1 @ 72.5kg x 5 reps
Set 2 @ 82.5kg x 3
Set 3 @ 92.5kg x 4

2. 15º Incline DB Press – Back Off Sets: dropping around 10% weight on each set
Set 1 @ 40kg x 6
Set 2 @ 36kg x 9
Set 3 @ 32kg x 8 * Dropped the weight on my toe when re-racking the 36 kg DB and in the pain I rested about 30 seconds between this set and the last so did hit the reps I was hoping for

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

4. High Cable Cross-Overs 1:2:1
2 Sets x 20 reps

5. Standing DB Single Arm Curl
3 sets x 12 reps (each arm)

6. Standing overhead Single Arm DB extension
3 sets x 12 reps (each arm)

7. Strict form Single arms Cable Tri Push Down (No Handle)
1 sets x failure + 3 forced reps

8. Strict form Single arms Cable Tri Push Down (No Handle)
1 set x 15
1 set x 15 + 3 Forced Reps

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