07-02-13

Bit of max chest for me last night. My bench is really poor and Martin wants me to really work on getting all of my upper-body stronger, so we’re maxing out on everything upper-body at the moment. My shoulders hurt today. 

Bench: 20kg 10 reps x 2; 30kg 5 reps; 35kg 3 reps; 40kg 1 rep; 45kg 1 rep x 3 (found these so hard); 40kg 5 reps x 3 (with a bit of assistance on the last 2 of each set)

Flat dumbbell bench press: 10.5kg 5 reps x 2; 12.5kg 5 reps; 15kg 5 reps; 17.5kg 2 reps

Narrow flat dumbbell bench press: 15kg 4 reps; 10.5kg 10 reps x 3

JM press: 15kg 10 reps; 20kg 10 reps; 22.5kg 10 reps x 2; 25kg 10 reps

Light tricep pushdowns with rope attachment: 10kg 10 reps x 3

Decline crunch: 10 x 3

This morning I’m a bit worried about my right rotator cuff. I injured my left one last summer & had to take a break from benching. Today the right one is really quite sore. Will need to keep an eye on it 😦

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