17th & 19th January

Slightly late logging my latest two workouts…

On Thursday 17-01-13 I did max chest. I had intended to choose bench press as my main lift, but both benches in the gym were occupied & I didn’t have enough time to wait around, so I chose dumbbell floor presses instead…

Dumbbell floor press: 10.5kg, 5 reps x 2; 12.5kg 3 reps;15kg, 3 reps x 3; 17.5kg 1 rep (weight = one dumbbell)

Barbell bench press: 20kg, 10 reps x 2; 25kg 10 reps; 30kg, 5 reps, then 3 sets of 10 reps

JM press with 15kg bar, 10 reps x 3

Seated dumbbell shoulder press: 7kg dumbbells, 10 reps x 3

Barbell bicep curls: 15kg, 10 reps x 3

Lat pulldown: 25kg, 10 reps x 3

Dumbbell side bend: 12.5kg, 10 reps x 3

Then on Saturday 19-01-13 I did a speed day. All lifts focused on speed & explosive movement.

Barbell bench press: 20kg, 10 reps x 2; 22.5kg + pair of 5kg chains (so, 32.5kg + instability) 3 reps x 3

Narrow-grip bench press: 22.5kg + 5kg chains, 3 x 3

Wide-grip bench press: 22.5kg + 5kg chains, 3 x 3

JM press: 20kg, 10 reps x 3

Seated machine row: 12.5kg (each hand), 10 reps x 3

Box squat (low box): 20kg, 2 x 2; 40kg + 5kg chains, 2 reps x 15

Bent-over barbell row: 30kg 10 reps x 3

Glute & ham raise: holding 5kg plate, 10 reps x 3

Decline crunch: 10 reps x 3

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