Chest and biceps

Supersets: 110lb bench press/push ups
7/12, 6/10, 5/8

Decline bench press
65lb x 10, 75lb x 10, 85lb x 10, 95lb x 9
 Took a while to find the right weight.

Dumbbell bench press
45s x 6, 6, 6

Cable flies
30s x 13, 10, 9

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Twist dumbbell curls
30s x 10, 10, 10 per arm

Standing barbell curls
70lb x 12, 12, 9

Barbell curls, 21s
45lb x 3

Chest, biceps and forearms

I usually start my chest and bicep sessions with some deadlifts, but my lower back felt a bit sore, so I decided to give it a rest.

Incline bench press
100lb x 10, 8, 6

Pinwheel curls
55s x 5, 6, 5

Bench press
115lb x 6, 5, 5

Standing barbell curls
70lb x 12, 9, 9

Dips
14, 10, 8

Machine preacher curls
50 x 12, 9, 8

Cable flies
30s x 12, 11, 9

Cable curls (upper arms at 90 degrees at my sides)
20s x 10, 12, 12

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Roll ups
5lb x 2, 2, 2

Barbell wrist curls
65lb x 12, 10, 8

Static barbell holds
135lb x 3

Chest and biceps

Gun show.

I got up at 6:15am and shoveled snow my neighbour's drive and my own, had breakfast and a shower, then headed to the gym. On the way I saw 95-year-old Giuseppe struggling to clear snow from the steps next to his property and St. George's Church on Waterloo Street. I offered to help him, and he gratefully accepted. I'm not noting this to blow my own trumpet, but because numerous able-bodied people were walking past Giuseppe and entering the church. Shame on you.

My training regimen has a slight change from today, based on Ben's suggestion. At the beginning of each workout, start with a routine that isn't part of the main session. So today, for example, my chest and biceps day started with deadlifts. This is to get some more back work into my training plan, while still allowing me time to recover before my main back day.

Deadlifts
135lb x 8, 8
185lb x 8, 8
195lb x 8, 8

I probably could have gone a few pounds heavier and still kept decent form.

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Bench press
95lb x 5, 5
125lb x 4, 4, 4, 4

Incline bench press
95lb 7, 7, 6, 6

Dips - 11, 8, 7, 7

Cable flies
30s x 12, 8, 8, 9

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Pinwheel curls
45s x 8, 8, 8

Standing barbell curls
80lb x 8, 7, 7

Machine preacher curls (burn)
37.5lb x 40

Chest, biceps and abs

No idea.

Bench press
95lb x 5, 5
125lb x 4, 4, 4, 4

Incline bench press
95lb x 7, 6, 6, 6

True push-ups
13, 10, 10, 9

Cable flies
30s x 10, 8, 7, 7

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Pinwheel curls
50s x 5, 5, 5

EZ bar standing curls
70lb x 12, 9, 7

Cable curls
50lb x 12, 9
50lb/30lb/10lb x 6/5/5

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Supersets x 3:
30 sit-ups
Feet elevated plank (Swiss ball, untimed)

Chest and biceps

When I went to the gym today I saw that I won the pull-ups section of the Open Day fitness challenge. I got 18 unbroken reps to win the over-45 category. My score was actually 3 reps more than the under-45 winner. I managed 40 reps for the push-ups, which was 13 less than the winner. I don't want to talk about the crunches and wall sits...

Bench press
95lb x 5, 5
120lb x 5, 5, 5, 4

Incline dumbbell bench press
45s x 5, 5, 5, 5

Piston dumbbell bench press
40s x 10, 9, 8, 7

Cable flies
20s x 15, 13, 12, 11

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EZ bar standing curls
65lb x 12, 12, 9, 10

Concentration curls 25s x 6, 6, 6, 6

Machine preacher curls (burn)
37.5lb x 40

Chest and biceps

Ben did to my arms this week what he did to my legs last week. They're barely able to function now.

Had a nice compliment from another gym member in the dressing room after my training session. He said he's watched me working out and I'm the only person who trains as hard on their own as with their trainer. I'm certainly pleased with the results.

More progression pics here...

In no particular order...

Incline bench press

Barbell curls, with weight on one side only, then switching. Harder than you'd think!

Dumbbell flat bench press. Last set included light (ha!) dumbbell flies.

Decline bench barbell curls, switching between wide and close grip.

Incline hammer dumbbell curls

Superset: cable flies/cable curls (great finisher)

Chest and biceps

Had a crappy night's sleep, so I felt a distinct lack of energy this morning.

Bench press with safeties
95lb x 10, 10
115lb x 3
125lb x 3
130lb x 3
135lb x 2
140lb x 0, 1
145lb x 0

Dips - 17, 10, 8, 7

Cable flies
30s x 12, 10, 10, 9

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Pinwheel curls
40s x 12, 10, 8

Standing barbell curls
65lb x 9, 9, 7

Machine preacher curls; slow negative
50 x 7, 6, 5

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Barbell holds - 185lb x 3

Would have liked to have done wrist rolls, but ran out of time.

Chest and biceps

I'd planned on doing some cleans today, but when I started a warm-up set at 95lb, I found I had no energy. After a hectic few days, during which my daughter got married, my adrenaline level plummeted, so I just did a basic chest and biceps day instead.

Bench press
100lb x 12, 10, 8, 6

Incline bench press
100lb x 5, 5, 5

Dumbbell bench press
40s x 12, 9, 8

Cable flies
30s x 10, 10, 9

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Barbell curls
65lb x 8, 7, 7

One-arm machine preacher curls
25lb x 8, 9, 8 per arm

Cable curls (burn)
40lb x 40

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10 minutes on the treadmill

Chest and triceps

Decline bench press - 100lb x 12, 10, 8

Dumbbell bench press, drop sets - 45lb/35lb/25lb
8/5/5, 4/3/3, 0 (didn't do 45lb)/7/5

Dips - 8, 6, 5

Crossover cable flies - 30lb x 11, 9, 7

Push-ups - 5 minute burn

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

Dumbbell extensions - 22lb x 15, 25lb x 12, 11

Chest and triceps

Bench press - 95lb x 12, 10, 8

Incline dumbbell bench press - 35lb x 10, 8, 8

Dips - 12, 8, 7

Cable flies - 30lb x 12, 9, 7

Chest press (machine) @ 80lb - 5 minute burn

EZ bar skull crushers - 55lb x 10, 9, 8

Dumbbell extensions - 20lb x 15; 25 x 12, 10

Cable tricep extensions - 5 minute burn

Chest and triceps

Bench press (rack) - 105lb x 11, 8, 7

Incline dumbbell bench press - 37.5lb x 9, 7, 7

Dips - 12, 9, 7

Cable flies - 30lb x 11, 9, 9

Chest press (machine) @ 80lb - 5 minute burn

EZ bar skull crushers - 55lb x 11, 8, 7

Bench dips - 15 (feet on the ground), 17, 14 (feet elevated on last two sets)

Cable tricep extensions - 5 minute burn

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And just because the weather was gorgeous...

1 mile run

One hour of mowing the lawn with a manual mower - perfect for a chest and tris day!

Chest and triceps

What's not to like about this picture?

Bench press (rack) - 105lb x 11, 8, 7

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

Dips - 11, 9, 7

Cable flies @ 30lb x 10, 9, 7

Vertical chest press machine @ 50lb - 5 minute burn

EZ bar skull crushers @ 50lb - 13, 10, 8

Dumbbell extensions - 15lb x 15, 15; 17.5lb x 12

Ran out of time, so I couldn't do a 5 minute burn of cable tricep extensions.

Chest and triceps

Cool exercise t-shirt that measures effort in sweat.

Bench press (rack) @ 110lb - 9, 7, 5

Incline dumbbell bench press @ 35lb - 12, 10, 8

Dips - 10, 7, 5

Cable flies @ 20lb - 15, 12, 11

Vertical bench press machine @ 40lb - 5 minute burn

EZ bar skull crushers @ 50lb - 11, 9, 8

Two arm seated dumbbell extensions @ 15lb - 12, 10, 8

Cable tricep extensions - 5 minute burn

Chest and triceps

Rack bench press, drop sets @ 135lb, 115lb, 95lb
3, 3, 6 - 2, 3, 6 - 0, 3, 5

Incline dumbbell bench press @ 35s - 12, 8, 8

Dips - 12, 8, 6

Cable flies @ 20lb - 15, 14, 11

Push ups - 5 minute burn

EZ bar skull crushers @ 50lb - 12, 8, 8

Two arm seated dumbbell extensions @ 15lb - 12, 12, 10

Cable tricep extensions - 5 minute burn

Chest and triceps

The sad thing is, the party was at my bloody house!

My left shoulder is still a bit dicey at the moment, so I skipped my scheduled shoulder and traps routine, plus I left dips out of this chest workout.

Bench press (rack) @ 105lb - 11, 8, 7

Incline dumbbell bench press @ 35lb - 12, 9, 7

Cable flies @ 20lb - 15, 13, 10

Vertical bench press machine @ 40lb - 5 minute burn

EZ bar skull crushers @ 50lb - 13, 10, 11

Two arm seated dumbbell extensions @ 15lb - 14; @ 17.5lb - 9, 7

Cable tricep extensions @ 25lb - 5 minute burn

Had a good bike ride to and from the gym, too.

Chest and triceps

 

Cycled to the gym on a rusty, cold bike. That was a good enough warm up.

Decline bench press @ 95lb - 12, 11, 8

Incline dumbbell bench press @ 35lb - 12, 10, 8

Dips - 11, 8, 6

Cable flies @ 20lb - 15, 12, 10

Vertical bench press machine @ 40lb - 5 minute burn

EZ bar skull crushers @ 50lb - 12, 11, 10

Two arm seated dumbbell extensions @ 15lb - 12, 10, 9

Cable tricep extensions @ 25lb - 5 minute burn

Chest and triceps

I hate daylight saving time changes. They always screw up my body clock, and today was no exception. I went to bed fairly late last night - well, late for me and other old gits - and woke up pretty early this morning, plus I lost an hour because the clocks jumped forward. I felt a bit bleh and tired when I got to the gym, but didn't do too badly once I got going. On a positive note, it's a beautiful, sunny day, so I cycled to and from the gym; my first bike ride of the year.

Bench press @ 105lb - 10, 9, 6

Incline dumbbell bench press @ 35lb dumbbells - 11, 9, 7

Dips - 11, 9, 7

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

Dumbbell piston bench press @ 30lb dumbbells - 5 minute burn
I opted for piston presses rather than standard db benches for a change, but the weight isn't strictly accurate. When I went to put back the dumbbells, I realized that I'd used a 30lb weight with my left arm and a 35lb with my right! I was half asleep and picked up the wrong weight! Still, I actually didn't notice the difference until I'd finished.

EZ bar skull crushers @ 45lb - 12, 11, 10

Two arm seated dumbbell extensions @ 15lb - 11, 8, 8

Cable tricep extensions @ 30lb - 5 minute burn

And to finish...

50 leg/hip raises
40 straight leg raises
30 sit-ups

Full Body

Personal training with Paul.

Reverse Fran
Time = 12:24

That's a damn sight quicker than my regular Fran (15:13), which surprised me. I thought I'd be slower because I'd become more fatigued as I progressed. Perhaps the earlier, shorter rounds allowed me to warm up my muscles more, though.

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The rest of today's session actually felt tougher by comparison.

Supersets:
Incline dumbbell bench press - 35s x 10, 10, 7, 6
Push-ups - 5, 7, 5, 6

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Dips - 7, 5, 5
Push downs - 30 x 8, 6, 5

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Cable flies/curls, drop sets
30s - 10, 7, 6
20s - 6, 5, 4