Chest and biceps

Bench press - Cluster sets, 30 seconds rest
100lb x 5, 5, 5, 5, 5, 5, 5, 7
Did the last set to failure.

Supersets
Incline dumbbell bench press
Incline dumbbell flies
25s x 12/10, 12/6, 12/7

Supersets
Machine chest press - 70lb x 12, 12, 10
Machine flies - 80lb x 9; 70lb x 10, 8

Supersets
Dips / Push ups
8/7, 6/5, 8/7

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Rotating dumbbell curls
20s x 15 per arm
22s x 15, 15 per arm

Standing barbell curls
55lb x 15, 13, 11

Machine preacher curls
50lb x 10, 9, 8

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Barbell wrist curls
50lb x 22, 16, 11

Static barbell holds
135lb x 3

Chest and biceps

Deadlifts
135lb x 10
195lb x 8, 8, 8, 8

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Bench press
95lb x 8
125lb x 5, 5, 4, 4

Pinwheel curls
50s x 8, 8, 8

Dips
16, 12, 10
Dayum, killed these today!

Standing barbell curls
75lb x 10, 9, 7

Incline bench press
95lb x 8, 7, 6

Machine preacher curls, neutral grip (burn)
37.5lb x 40, 40

Dumbbell flies
30s x 12, 12, 12

Chest and biceps

This is my first solo training session since I got back from Cuba (I trained with Ben on Friday). While I was away, I did some training in the resort's gym, but not as strenuously as normal. I also cycled on the stationary bike every day, anything from 5km to 10km. I couldn't do any other leg work because there wasn't a squat rack, but I covered pretty much everything else. I ate in the buffet at least twice a day - sometimes eating at the a la carte restaurants - and I ate a lot, often two or three plates of veggies (either grilled or salads) and protein (lots of fish and chicken) plus plenty of delicious fresh fruit (guava, pineapple, papaya and melon). I'd often end the meal with one or two bitesize brownies and some ice cream. When I got back home, I stood on my bathroom scale and thought, "Okay, let's see how much damage I did." I was surprised - and somewhat pissed! - to find I'd lost 4lb. I hate being sub-140lb. Oh, well.

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

Dips - 14, 10, 8, 7

Incline dumbbell bench press
35s x 10, 10, 9, 8

Dumbbell flies
30s x 10, 9, 9

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Pinwheel curls
50s x 5, 5, 5

EZ bar standing curls
75lb x 12, 10, 9

Machine preacher curls (burn)
37.5lb x 40

Chest

This was supposed to be a chest and biceps session, but one of the other gym members was a bit chatty, which ate up a lot of time. @#?*!!

Today was a light weight/high rep day.

Bench press
95lb x 13, 10, 9, 10

Decline bench press
80lb x 15; 100lb x 10, 11, 12

Dips - 11, 8, 9, 7

Push ups - 30, 20, 13

Dumbbell flies
30s x 6, 5
30s/20s superset x 6/8

Chest, biceps and forearms

Bench press
95lb x 12, 11, 9, 7

Incline bench press
105lb x 6, 6, 6, 5

Dumbbell bench press
45s x 8, 7
Drop sets - 45s/35s/27s x 5/4/5

Supersets: Dumbbell flies @ 20s/push-ups
20/6, 16/5, 14/5

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Pinwheel curls
45s x 6; 50s x 5, 5 per arm

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

Machine preacher curls (burn)
37.5lb x 40

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Dumbbell wrist curls
22s x 18; 25s x 13, 12

Barbell hold - 185lb x 2; 135lb x 1

Wrist roller x 2

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

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 biceps

A busy day ahead, so the only way to fit in a workout was to get to the gym reallllly early.

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

Incline bench press - 100lb x 5, 5, 5

Piston dumbbell press - 35s x 8, 40s x 8, 45s x 6 per arm

Dumbbell flies (burn) - 20s x 40, 22s x 40

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Barbell curls - 55lb x 12, 8, 7

Drop sets: Curls @ 20s / Hammer curls @ 17.5s
10/8, 8/8, 8/6

Machine curls (burn) - 25lb x 40

Chest and biceps

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

Alternate sets - dips/push-ups
10/12, 6/10, 7/9

Dumbbell bench press - 40s x 10, 8, 8

Dumbbell flies (burn) - 20s x 40, 40

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Pinwheel curls - 50s x 5, 5, 5, per arm

Alternating hammer curls - 25s x 10, 10, 10 per arm

Barbell curls (empty) - 21s x 3

Chest and biceps

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

Incline bench press - 105lb x 8, 5, 6, 7

Dumbbell bench press - 40s x 11, 10, 8

Dumbbell flies (burn) - 30s x 40; 25s/20s x 40

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Pinwheel curls - 45s x 7; 47s x 7, 7

Standing barbell curls - 65lb x 11, 9, 9

Chest

Ben. Chest. Lots of reps. Nuff said.

Incline dumbbell bench presses

Decline bench presses - Smith rack

Bench presses - heavy weight, low reps

Bench presses - light weight; increase number of reps by one with each set, up to 20 reps with last set
There were 15-20 seconds rest between reps. I started off with 65lb (45lb bar plus 2 x 10lb plates), dropping to 5lb plates, then empty 45lb bar, before finishing with a 35lb bar. Got tough real quick!

Dumbbell flies, holding at bottom (stretching)

I'm sure I've missed something, because - once again - we did a lot in one hour.

Chest and biceps

Bench press - 115lb x 5; 120lb x 5; 125lb x 4, 3

Incline bench press - 100lb x 10, 8, 6

Dumbbell bench press - 40s x 11, 8; 35s x 9

Dumbbell flies - 15s x 40; 17.5s x 40

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Pinwheel curls - 30s x 6; 35s x 6

Standing barbell curls - 60lb x 12, 8, 6

Barbell preacher curls - 45lb x 40

Chest and triceps

My shoulders and traps are sore as hell, following yesterday's first PT session with Ben.

Bench press - 110lb x 5, 5, 5; 115lb x 5, 4

Barbell incline press - 95lb x 8, 6, 6, 5

Dips - 12, 8, 7, 6

Incline dumbbell flies - 20lb x 100 (resting when needed)

EZ bar skull crushers - 50lb x 12, 10, 10, 9

Feet elevated parallette dips - 14, 13, 10, 7

Cable tricep extensions - 5 minute burn

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Abs

Chest and triceps

Bench press - 95lb x 12, 10, 8

Incline dumbbell bench press - 35lb x 10, 9, 8

Dips - 10, 8, 6

Incline dumbbell flies - 25lb x 14, 10, 8

Chest press machine @ 80lb - 5 minute burn

EZ bar skull crushers - 55lb x 9, 8, 7

Dumbbell extensions - 20lb x 13, 14, 12

Cable tricep extensions - 5 minute burn

I just clicked on a Facebook ad for Make Health Last, which has an online assessment questionnaire about healthy lifestyles. Here's why it's a load of bollocks:

(1) After answering a question about my height (5' 4"), weight (147lb) and waist size (28"), I was shown the message: "Your Body Mass Index (BMI) or waist measurement suggests you could benefit from losing some weight. When would you be willing to start making changes?" Overweight? F@#* off! That's because of muscle mass, you idiots, not a lard arse! I wear kids' clothes, for goodness' sake!

(2) When asked about my diet: "Eat high fat foods such as whole dairy products, fatty meats, donuts, cookies, or deep-fried foods such as battered fish, fish and chips, samosas or Jamaican patties?" So you're grouping whole dairy and fatty meat alongside donuts and cookies? Hmm...

(3) "Your answers suggest that you could benefit from eating a healthier diet. When would you be willing to make changes to eat a healthier diet?" Try never.

https://makehealthlast.ca/

Chest and triceps

Bench press (laying on the ground) - 95lb x 12, 8, 6

Decline dumbbell bench press - 35lb x 12, 10, 10

Dips - 12, 8, 7

Dumbbell flies - 25lb x 17; 30 x 9, 9

Push-ups, feet elevated on a Swiss ball - 5 minute burn

Barbell skull crushers - 50lb x 8, 6, 5

Dumbbell extensions - 17.5lb x 16, 12, 12

Cable tricep extensions - 5 minute burn

Been a while since I did one of these...

May 2013

Chest and triceps

Bench press @ 105lb - 10, 8, 6

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

Dips -12, 9, 7

Incline dumbbell flies - 20lb x 15; 22lb x 12, 11

Dumbbell piston bench press @ 30lb - 5 minute burn

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

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

Cable tricep extensions @ 30lb (switched to 25lb after about 1 minute) - 5 minute burn

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For time - 3 sets of:
25 sit-ups
25 push-ups