I entered this session with a heightened level of awareness, I know exactly what I have to do, why I was in the gym and how I'm going to achieve my goals.
Upper Body
Flat Bench press
4x8 90KG (needed a spot for the last rep of the last set)
Incline Fly
4x8 40lb dumbbells
Shoulder press
4x8 40kg - shoulders felt tired last night the bench definitely took it out of me.
Lateral raises
4x8 20lb dumbbells - I do these differently to most I see doing them, I lead with my little finger and keep it uppermost throughout the exercise. I feel it really hits the middle Deltoid.
Standing Barbell curl
4x8 - I used a pre made up bar that's welded up so I'm unsure of the weight, I didn't add any extra to it. I love my gym for this, they weld a minimum weight on to some of the bars, if you can't lift it - tough shit! ha ha.
Cable Curl
4x8 pin 3- I did a drop set on the last set from pin three to no pin, no pin felt heavy! No pin sounds ridiculously light, but this cable machine is one that has been hand made,welded together and pulleys added! I'll get a picture next time I'm in.
I didn't do any conditioning yesterday, I've either been doing 10x100m sprints or 3 x 50 kettle bell swings.
So after all my bitching about not gaining any weight yesterday I weighted in at 70kg this morning! I was really surprised, If anything I though I would have lost as my abs have gotten a little bit more visible this week. I'm happy with my decision to keep my food the same and to alter my programming.
Let's see what the next few weeks have install!
No comments:
Post a Comment