24-01-13

Max chest night tonight. Bench is my weakest lift by far so I need to concentrate this year on really working my arms/chest/shoulders hard.

Barbell bench press (straight, no chains or bands): 20kg, 10 reps x 2; 25kg, 10 reps; 30kg, 5 reps; 35kg, 3 reps; 40kg, 3 reps; 42.5kg, 2 x 2; 40kg, 3 reps

The aim here was to get 3 x 3 @ 42.5kg, but I couldn’t manage it, hence the extra 40kg set at the end. 

Dumbbell floor press: 10.5kg, 10 reps; 12.5kg, 5 reps; 12.5kg, 10 reps x 3

Went a bit mad with these! Floor press is one of my favourite exercises (along with decline crunches and – of course – deadlifts!)

Lying tricep kickback (dumbbells): 5kg, 10 reps; 6kg, 8 reps x 2

Pretty bad; I was trying to do 10 reps with the 6kg dumbbells but just couldn’t. Needs work. 

OHP: 20kg barbell, 5 reps x 3

Alternate hammer dumbbell curl: 7kg, 10 reps x 3

Lat pulldown: 25kg, 10 reps x 3

Decline crunch: 10 reps x 3

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