Training Journal: Monday 23rd February 2009
Monday – chest
Started off with the pec dec machine, heavy duty style. My aim was to perform three sets of heavy duty reps, taking about 9 seconds per rep, 3 seconds for the positive, 3 seconds for the static and 3 seconds for the negative. Did a couple of warmup sets, just 15kg and 25kg, then went into the proper sets. Wasn’t exactly what weight I’d be able to manage, turned out I started a bit light.
- 35kg x 10 reps (1:20 total time for this set)
- 40kg x 10 reps (1:15 total time for this set)
- 45kg x 10 reps (1:20 total time for this set)
After I’d finished this set, my chest was feeling very pumped! I think for next week’s sets, I’ll start off with a heavier weight, maybe do a 40 – 45 – 40 pyramid set.
Next exercise for chest was the incline dumbbell press. My aim was to do three heavy duty style sets for this, but only managed 2 fairly slow sets, then did the last set quickly.
- 20kg dumbbells x 10 reps (45 seconds)
- 20kg dumbbells x 10 reps (60 seconds)
- 20kg dumbbells x 10 reps (25 seconds)
The last exercise for my chest workout was the chest press. Again, my aim was to do three heavy duty sets, however, my chest was feeling tired by this point so I didn’t quite manage three good sets.
- 60kg x 6 reps
- 55kg x 6 reps
- 50kg x 7 reps
That was it for my chest workout, a good workout, my chest felt very pumped afterwards, I can’t wait for next week’s chest workout!
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