Body And Fitness Blog

Chest

Started off with bench press today, my aim was to increase the weight up to 70kg after doing two workouts last week at 60kg. I was doing 70kg (just) before the end of my last period so it made sense that after a week to load on creatine I should be able to get back to the weight I was doing before.

• 30kg x 8 reps (warmup)
• 50kg x 8 reps (warmup)
• 60kg x 8 reps (warmup)
• 70kg x 8 reps
• 70kg x 8 reps
• 70kg x 6 reps

I was fairly pleased with that, although I came to the conclusion that I do need a spotter to help me train now as I could feel on the last set I could have pushed out a couple of assisted reps and got it up to eight but without a spotter I didn’t risk it.

Next up for chest was dumbbell flyes, an exercise that I’m doing in place of the pec deck since the pec deck down at my gym doesn’t seem to agree with me. It seems to be the way with pec decks, some are well designed ergonimically and others are not, this one is the latter!

• 14kg x 10 reps
• 14kg x 10 reps
• 14kg x 10 reps

Back

Started off my back workout with seated rowing, a favourite of mine. My aim was to do three sets of ten reps, unfortunately it didn’t happen, just couldn’t quite seem to squeeze out the last rep!

• 65kg x 9 reps
• 65kg x 9 reps
• 65kg x 8 reps

Next up was close grip pulldowns, I did three sets of 90 kg (my bodyweight) the other day, albeit only sets of 6 reps with 2 being assisted, but it was still good to feel that I am slowly making progress on being able to do my own bodyweight for chin ups.

• 90kg x 7 reps
• 90kg x 5 reps
• 90kg x 3 reps – drop down to 80kg x 3 reps

I didn’t intend to make the last set a drop set but I was failing and so the gym instructor who was spotting me quickly suggested we drop it down 10kg and do a few more reps. It was a good idea from her and probably saved the set.

I finished off with some decline bench sit ups (20 reps), a plank for 60 seconds and 30 abdominal crunches.

Other useful posts:

• Dymatize Elite Whey Protein Isolate Review
• Bicep And Tricep Workout Friday 1st May 2009
• Training Journal: Monday 9th February 2009
• How Much Protein Should I Eat To Gain Muscle
• Full Body Workouts – Are They A Good Idea?