Chest Workout Tuesday 28th April 2009
I was looking forward to my chest workout today because it meant I got to do bench press, which I haven’t been doing much of, due to the fact that my old gym didn’t have any free weights. I know that by doing proper bench press, I will see some serious gains in the chest over the coming months, and also in the shoulders and triceps. My aim is to get my bench up to my body weight, which is currently about 90kg. Last time I did bench, about four weeks ago, I did 70kg including the bar, so my aim in today’s workout was to do that again, aiming for three sets of 8 reps. Luckily my new gym has friendly instructors who are happy to spot you while you are doing your free weights.
- 60kg x 10 reps (warmup)
- 70kg x 8 reps
- 70kg x 8 reps (last rep slightly assisted)
- 70kg x 8 reps (last rep slightly assisted)
I was happy with that, next time I will aim for three sets of 9 reps, even if they are slightly assisted. If I can get up to three sets of 12 reps, then I should increase the weight. It may take a few months working like that, but I would hope that by the end of the summer, I should be able to bench 90kg.
Next exercise I did was incline dumbbell press, I usually start my chest routine off with this exercise, but that’s usually because I don’t have access to free weights and therefore not able to do bench press. I would normally do three sets of 8 reps with 28kg dumbbells, but my chest was already fatigued from the bench press, so I opted to go a little lighter.
- 26kg x 6 reps (felt too heavy)
- 24kg x 7 reps
- 24kg x 7 reps
Bit disappointed that I had to go down to 24kg but rather do that than get an injury because the muscles are too tired to lift safely. I think in future I will do incline bench press. This is my last week of exercise in this training period, next week is a week off, during which I will assess my routine and come up with a new routine for the next eight weeks.
Last exercise today was the pec deck, a different machine than I am used to at my previous gym, I wasn’t entirely convinced of it. It didn’t seem as well designed from an ergonomic point of view. And for some reason, I wasn’t able to lift anywhere near as much weight as on the other machine I’ve used.
- 35kg x 8 reps
- 35kg x 8 reps
- 35kg x 8 reps
To finish off my workout I did 10 minutes of cardio, doing intervals of 11kmh and 13kmh for 2 minutes at a time. I am currently writing a free e-book about interval training, for this I’m doing lots of interesting research about the amazing fat burning effects of interval training, all will be revealed when I finish it!
One Response to “Chest Workout Tuesday 28th April 2009”
January 31st, 2010 saat: 8:42 am
If your aim is to lift more you should try adding more weight even if you can only push 4-6 reps it will help your strength and build more muscle as long as you are eating right.
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