Post by Nelda Newton CFT, SFN on Jan 3, 2012 22:09:04 GMT -5
Chest/Tricep/Shoulders
Bench Press
Warm Up w/ bar weight 3 x 10 (fast)
. 80% max 1 x 3
. 85% max 1 x 3
. 90% max 1 x 2
. 95% max 1 x 2
extra sets 68% max 2 x 10
Closed Grip Bench Press
. 95 lbs x 6
. 90 lbs x 8
. 85 lbs x 10
Military Press
Warm Up w/ bar weight 2 x 10
. 70 lbs x 10
. 75 lbs x 10
. 80 lbs x 10
Dumbbell Floor Press
(heavy) 3 x 10
Lying Dumbbell Tricep Extension
(moderate) 6 x 8 w/ 30 seconds rest
Front Raise Weight Plate
(moderate weight)
. wide grip (sides) 2 x 20
. narrow grip (top) 2 x 20
Good training session tonight! Fourth week of a five week bench training plan. Will max next week.
Working the higher % bench press left my tri's tired when working the closed grip. I used declining weight w/ increasing reps to keep it attainable yet challenging.
Been a long time since I'd done military presses w/ barbell. Have used dumbell shoulder presses routinely. Tried out a new piece of equipment tonight, so getting used to the feel. Did straight sets of 10 reps w/ increasing weight.
Added 5 lbs more each dumbbell for floor presses over last week. Tough, but made all my reps. Good burn.
Tricep ext w/ short rest is incredibly challenging, but makes a good finish, working towards exhaustion.
Was too fatigued to go heavy on the plate raises, so compensated by using moderate weight with high reps. Total of 4 sets but split between two hand positions to work muscles differently.
I enjoyed the variety in tonight's training. Looking forward to bench press next week, and pushing for a new max
Bench Press
Warm Up w/ bar weight 3 x 10 (fast)
. 80% max 1 x 3
. 85% max 1 x 3
. 90% max 1 x 2
. 95% max 1 x 2
extra sets 68% max 2 x 10
Closed Grip Bench Press
. 95 lbs x 6
. 90 lbs x 8
. 85 lbs x 10
Military Press
Warm Up w/ bar weight 2 x 10
. 70 lbs x 10
. 75 lbs x 10
. 80 lbs x 10
Dumbbell Floor Press
(heavy) 3 x 10
Lying Dumbbell Tricep Extension
(moderate) 6 x 8 w/ 30 seconds rest
Front Raise Weight Plate
(moderate weight)
. wide grip (sides) 2 x 20
. narrow grip (top) 2 x 20
Good training session tonight! Fourth week of a five week bench training plan. Will max next week.
Working the higher % bench press left my tri's tired when working the closed grip. I used declining weight w/ increasing reps to keep it attainable yet challenging.
Been a long time since I'd done military presses w/ barbell. Have used dumbell shoulder presses routinely. Tried out a new piece of equipment tonight, so getting used to the feel. Did straight sets of 10 reps w/ increasing weight.
Added 5 lbs more each dumbbell for floor presses over last week. Tough, but made all my reps. Good burn.
Tricep ext w/ short rest is incredibly challenging, but makes a good finish, working towards exhaustion.
Was too fatigued to go heavy on the plate raises, so compensated by using moderate weight with high reps. Total of 4 sets but split between two hand positions to work muscles differently.
I enjoyed the variety in tonight's training. Looking forward to bench press next week, and pushing for a new max
