Chest and biceps

Another one of those personal training sessions with Ben that is going to hurt increasingly over the next few days. Love it.

Bench press - regular and negative, to failure

Alternating dumbbell curls - increasing weight, then drop sets

Wide grip dips, using the bars on the pull-up station

One arm machine curls

Cable crossover flies, pausing at the bottom

One arm barbell holds, alternating every 30 seconds

Chest and triceps

Bench press - 110lb x 8, 7, 5

Incline dumbbell bench press - 35lb x 11, 7, 8

Dips - 11, 8, 7

Cable crossover  - 25lb x 15; 30lb x 8, 9

Chest press machine - 5 minute burn

EZ bar skull crushers - 50lb x 11, 10, 9

Dumbbell extensions - 17.5lb x 15, 12, 13 per arm

Cable tricep extensions - 5 minute burn

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Some ab work (crunches and twists)

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Afternoon: one hour swimming with Madi.

Chest and triceps

Bench press - 110lb x 9, 7, 5

Incline dumbbell bench press - 35lb x 12, 9, 9

Dips - 10, 8, 7

Cable crossover  - 25lb x 14, 10; 20lb x 12

Chest press machine - 5 minute burn

EZ bar skull crushers - 50lb x 12, 9, 9

Dumbbell extensions - 17.5lb x 14, 12, 10 per arm

Cable tricep extensions - 5 minute burn

Chest and triceps

Valenzuela and Briggs

Bench press - 95lb x 12, 10, 8

Incline dumbbell bench press - 35lb x 11, 9, 8

Dips - 11, 8, 7

Crossover cable flies - 30lb x 12, 9, 8

Chest press @ 80lb - 5 minute burn

EZ bar skull crushers - 50lb x 12, 9, 9

Bench dips, feet elevated on Swiss ball - 13, 11, 11

Cable tricep extensions - 5 minute burn

Chest and triceps

This was my first session training on my own while following Cosmo's programming. There were a lot of different routines and I thought it would be difficult fitting it all in 45 minutes. However, because the weights were light and my rest periods were consequently shorter - no longer than 1:15 - I only just took a bit longer than three quarters of an hour.

Bench press
95lb x 10
105lb x 10, 6

I would have tried one more rep, but I didn't have a spotter.

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Incline dumbbell bench press
40lb dbs x 10
35lb dbs x 8, 8

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Dips - 11, 8, 6

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Cable crossover @ 20lb per side - 15, 12, 12

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Dumbbell bench press - 5 minutes burn

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EZ bar skull crushers @ 45lb - 12, 10, 9

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Two arm seated dumbbell extension
20lb x 8
17.5lb x 9, 8

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Cable tricep extensions - 5 minutes burn

There were some movements where it took me a while to figure out the right weight, but I think I got it right eventually. The only routine I struggled with was the seated dumbbell extensions. I had trouble keeping my elbows in and executing smooth reps. This might have been due to poor external rotation.