Training Journal: Monday 19th January 2009
Monday - chest and shoulders
Chest
For my chest workout today, I decided to do some step down sets, starting heavy and getting lighter, with three sets for each movement (decline, flat and incline).
Decline bench dumbell press:
- 18kg x 12 reps
- 16kg x 12 reps
- 14 kg x 12 reps
Flat bench dumbell press:
- 20kg x 12 reps
- 18kg x 10 reps
- 16kg x 11 reps
Incline bench dumbell press:
- 18kg x 10 reps
- 16kg x 10 reps
- 14kg x 11 reps
Shoulders
For my shoulder workout, I decided that I wanted to concentrate on some isolation exercises rather than the more compound pess movement. As such, I did all my isolation work first and finished with a step down set on the shoulder press.
Anterior delts (front):
- 10kg x 10 reps
- 10kg x 10 reps
Lateral delts (side):
- 8kg x 8 reps
- 8kg x 9 reps
Posterior delts (rear):
- 10kg x 12 reps
- 10kg x 12 reps
Shoulder press:
- 40kg x 8 reps
- 35kg x 6 reps
- 30kg x 5 reps
By the end of my shoulder workout, my shoulder’s were done. The press workout was so much harder having already fatigued the muscles by doing all the isolation exercises.
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