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