Chest Yesterday, Triceps and Shoulders Tomorrow

Friday’s workout went very well. There were 4 of us blasting chest – so we kept things moving and paired off whenever possible. There was also much trash talking goin on – which is always fun. We started with decline dumbell presses. I went right for the 130’s and got a solid 7 reps. Not my personal best (8)… but better than last week (6). I think we did four sets total on the decline. Then we hit the dumbell flys… I was able to get 6 reps with the 110’s…. So I bumped up my last two sets to the 120’s. I didn’t realize how much that extra 10 pounds (per hand) would make. By the time I got to incline – I was pretty much shot. On my second set, I wanted to get 225 for 10 reps – and I barely got 6. I was feeling pretty weak. We then moved on to train calves. We did seated and standing calf raises. When it was all said and done… My chest and calves were completely spent.

Today I am once again training triceps and shoulders. My elbow has felt great all weekend. I started doing some more stretching – and I think it really helps. I ate a lot of junk this past weekend (mostly cookies!). So I need to do some cardio and abs today!

Good Incline Bench Day

This has been a rough week for me. And I am happy that it is over. Yesterday’s back and bicep workout was pretty intense. My arms are a tad bit sore (already). All sets were intense, especially deadlifts. I worked my way up to 405 again. It is always tough when I save that exercise for the very end of my workout. I had a little help though.

Today was chest and it went well. I had to sneak in a quick lunch workout. However, at the very end of my workout… I was able to hit a one rep max of 335 on incline bench! I was happy. But boy was it heavy… And that was after all of my decline presses and dumbell flys…

I am so ready for this weekend. I still have to train John this evening so I will be back at the gym tonight

Fighting the Injuries and Pain

My right elbow is killing me. I have tricep tendonitis and it is getting out of control. Time to step up my rehab program. My elbow is extremely tender where the tricep tendon connects to the bone. I have been taking vitamin C, flax seed, and my joint boost pills 3 time per day. I am also icing my elbow every morning. I know this is affecting my tricep workouts. I just really hope it does not affect tomorrow’s chest workout. I tried benching during last thursday’s chest workout – and the pain was too intense.

Yesterday was an off day. Although – I am thinking of going back to a 5 day split. I really need to focus on my legs (by giving quads and hamstrings their own workouts). So I had a nice nap yesterday afternoon. But I had to stay up late last night. And I was up at 4:30 this morning. So the nap did not help much. I am fighting to stay awake as I type this. That is why I love my LIPO-6. I would never make it through the day without it!!!

Today I am going to hit back and biceps. Deadlifts, rows, incline curls… I can’t wait. I am going to tear it up.

Gym rant of the day: I love the guys that constantly bench press – and do nothing else. I see the same guys bench 3 times a week. They have been doing this for months. And as far as I can tell – their weights (or chest) have not increased. As a personal trainer… Is it my place to say something? Offer some needed advice? And how do you do that without coming off like an arrogant ‘know it all’? The other thing that bothers me are the smith squaters. These are the guys that load the smith machine to 405 pounds. Only to squat the weight a total of 6 inches. If they attempted to go to parallel – they would surely be crushed. Like Milo’s proclaims: “Partial reps equals Partial development.

Recovered and Ready to go

Friday’s chest workout went very well. I started again with decline dumbells and felt much stronger than last week. The 150’s went up a little easier. We only did 2 sets of flyes befoe hitting bench press. This week, we did some static holds on bench that were hard as hell. We started with 135, lowered the bar slowly until touching the top of the chest. Then raised the bar about 5 inches off the chest and held it there for five seconds (before pushing all the way back up). Try doing ten of those in a row! It was tough. We worked up to 225 before finishing with incline bench. Needless to say – my chest was very sore this weekend.

This weekend was good though. I feel like a got enough protein in throughout each day. And the extra hour of sleep helped. I am ready for triceps and shoulders today. My shoulders continue to grow – slowly. Right now, my new 5 day training split looks like this:

Monday: Triceps \ shoulders (including traps)

Tuesday: Quads \ Glutes

Wednesday: Back \ Biceps

Thursday: Hamstrings \ Abs

Friday: Chest \ Calves

My elbow is iced and ready for this aftrenoon. Friday it felt pretty good on the bench press – which was a surprise.

I need some recovery

Mann… There dont seem to be enough hours in my day. I am lacking some serious sleep and it is severely affecting my recovery. I can tell because I am extremly sore. I am barely walking from tuesday’s leg workout. People are laughing as I hobble around the office.

This weekend is my chance to catch up on some sleep. I am taking tomorrow off – 3 day weekend! I need it. I had plans to travel – but those fell apart. So it looks like I will have plenty of time to sleep and get all of those meals in.

Yesterday was back and biceps. It was a good workout. I went heavy on everything. My deadlifts are back to where they should be. I was able to pull 405 consistantly and safely. Today is chest and calves workout. I have not benched in a long time as I have been using dumbells. Time to get back under that bar.

Chest Workout Day!

Right Now I’m heading for the gym for hopefully a great chest workout day. I just finished my NO -Xplode and I am ready to go.. I will report back on monday. My legs are still sore from tuesday – but you know I love it.

Todays Chest Workout

So I had a pretty quick chest workout today on my lunch break. I took quite a long time to warm-up… Then jumped right into decline presses with the 130 pound dumbbells. My first set was only 5 reps. 2nd set was with the 140’s (for 3 reps). 3rd set was the 140’s again but only 2 reps. 4th set was a drop set… 130’s for 4 reps – then 110’s for two more. Next was dumbbell flyes. 120 pound dumbbells x 3 sets. 5 reps each set. I finished with incline. 145 x 15, 195 x 6, and 225 x 4. I felt a little weak – which is a result of my lack of sleep. I will be utilizing this weekend to sleep and recover. See ya Monday! (for triceps and shoulders).