Day 4: David Lloyd Epsom

Been a while since I wrote anything in this...

Today Dave came to the gym with me and we decided to work on just the chest. This would be the second chest workout in 4 days so I couldn't really push it that hard and had to drop my average weight by about 10 kg across all movements. It was Dave's first time doing free weights and I think he could tell the major difference in using machines and the employments of many more muscles and greater ranges of movement when free weight training.

Priority: CHEST
Type: MASS BUILDING

WARM UP: 5 minutes 5% incline 6km/h HRMAX: 140 bpm

1. Passing medicine ball push ups (2 sets)
Reps: 10 10

2. Incline Barbell Press
Reps: 6 6 8 8 8
Weight: 30 30 30 30 30
Notes: I found this very tough going on my shoulders... especially front deltoids which felt utterly exhausted. Very tiring.

3. Flat Bench Press
Reps: 8 8 10 10 12
Weight: 30 40 40 40 40
Notes: I felt pretty strong doing this, I should've gone to 50kg across the board

4. Decline Barbell Press
Reps: 8 8 10 10 12
Weight: 40 40 40 40 40
Notes: Good and strong across the lower chest. Interestingly Dave really showed his pronating wrist problem on this. Something he needs to correct through force of habit. He experiences wrist pains unsurprisingly.

5. Leg Press
Reps: 8 8 8
Weight: 100 200 250
Notes: Not the best move, more an ego trip than anything when training with a partner. Considering I did a quad workout yesterday I was pretty surprised I could still easily press 250 kgs at 8 easy reps. At a guess my 1 rep max must be hitting 325kg now.

6. Flat Bench Dumbbell Flys
Rep: 8 10 12
Weight: 7 9 9
Notes: RHS definitely weaker than left and really showing on the last set on 9kg. Need to work fly exercises.

7. Cable Crossover
Rep: 8 10 12
Weight: ? ? ?
Notes: Exhaustion moves and I was finished at this point.

8. Protein Shake!

Good workout!

Tomorrow - Shoulders OR Back OR Triceps / Biceps - not sure. But definitely got to hit the cardio.