Chest Workout: Tuesday 31st March 2009

31 March 2009 | Chest Workouts

My aim with today’s workout was to increase the weight on my incline dumbbell press. Last week I did one set using the 26kg dumbbells, and that felt pretty heavy, but I did just about manage to squeeze out ten reps, so for this week my aim was to do three sets of ten reps at that weight. Here’s what happened, the first two sets are warmup sets:

  • 16kg x 12 reps
  • 20kg x 12 reps
  • 26kg x 10 reps
  • 26kg x 10 reps
  • 26kg x 8 reps

I didn’t quite get my three sets of ten reps, but I’ll aim to get that next week, maybe go for a set of twelve reps for one of the sets.

After doing my incline dumbbell press I moved onto the pec deck machine to do some isolation work on my chest. I really enjoy the pec deck machine, especially when I do heavy duty style sets, which I did a couple of today.

  • 50kg for 1:15 in total, done heavy duty style
  • 60kg x 10 reps (not heavy duty style)
  • 50kg for 45 seconds, heavy duty style, not pleased with this, should have done more
  • 60kg x 10 reps (not heavy duty style

What I should probably do is mix up my chest workouts so that one week I’ll do pec deck heavy duty style and one week I’ll do it normally. For now though, I’m pleased with my chest workouts, I seem to be getting a good pump on the chest after each workout, and the strength gains are consistent if not that speedy.

My last chest exercise is the chest press, which is just a seated bench press machine, though not as good as doing a bench press, it’s a close second (and I have no alternative at the moment!). My aim on this exercise today was to do three sets of eight reps at the same weight that I did last week. Last week I only managed sets of 6, 8 and 5 reps respectively, so I was looking for an improvement this week.

  • 62.5kg x 8 reps
  • 62.5kg x 8 reps
  • 62.5kg x 7 reps

Didn’t quite manage the last rep on the last set, but I will try a few more reps in next week’s workout. All in all a good workout today, marred only by the fact that the showers in my gym weren’t working so I had to come home and have a shower, how pony!

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