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Post by Nelda Newton CFT, SFN on Jan 10, 2012 22:59:46 GMT -5
Chest/Tricep/ShouldersCardio Warm UpElliptical: 5 minutes Bench PressWarm up sets. Bar weight 3 x 10 (fast). 50% max 1 x 5 . 65% max 1 x 5 Working sets. 90% max 1 x 2 . 95% max 1 x 2 . 100% max 1 x 1 . 105% max 1 x 1 New max!! Closed Grip Bench Press. 95 lbs 3 x 8 Flat Bench w/chains (bar suspended at sticking point above chest). 95 lbs 1 x 8 and 2 x 6 Front Raise w/plate. wide grip w/ 25 lb plate 3 x 12 . narrow grip w/ 25 lb plate 3 x 12 Military Press. 65 lbs 1 x 10 . 75 lbs 1 x 6 Dumbbell Lying Tricep Extensions(moderate weight) 6 x 8 w/ 30 seconds rest Successful training session tonight! Raised my max on bench Also was stronger tonight on the closed grip bench presses and the front plate raises, so very pleased with my progress. Training group has expanded. I've gotten so used to being "one of the guys" that it caught me off guard when I was reminded of my inferiority because I'm female. It's a tough sport and I give it my all. My state, national, and world records remind me that I'm holding my own, so I don't feel the need to defend my position. Working on keeping a smile to mask the depression...
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