Chest, biceps and 8k run

Tomorrow's a rest day. Because I fucking earned it.

Bench press
100lb x 10, 10, 10, 10

Dips
12, 9, 9, 7

Incline bench press
90lb x 8, 6, 6, 6

Machine flies (burn)
60lb x 40, 40

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My left bicep is still a bit painful when I use substantial weight, but light weight/high reps don't seem to cause any problems.

Dumbbell curls
20s x 30, 30 each arm

Machine preacher curls
37.5lb x 15, 15, 15

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I ran the 8k route for the Great Ride 'n' Stride cancer fundraiser to finish off my training. (Actually, my slow bike ride home finished me off.) There was a 3.5k route, too, but I figured running 8k today will make my 5k race in two weeks feel like a breeze. I didn't time myself, but I gave it my all.

Great day's exercise.

Chest and biceps

Deadlifts
140lb x 10
210lb x 8, 8, 8

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Bench press
95lb x 10
125lb x 5, 5, 4, 4

Decline bench press
90lb x 12, 12
100lb x 7

Incline dumbbell bench press
35s x 12, 11, 9

Machine flies
80lb x 12, 10, 10

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Dumbbell curls
20s x 15, 15, 15

Wide grip barbell curls
70lb x 10, 10, 9

Machine preacher curls, neutral grip
37.5lb x 13, 13, 11

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, biceps and forearms

Another early morning workout, but pretty good energy level.

Bench press
100lb x 5, 5
120lb x 5, 5, 5, 5

Alternate sets - dips/push-ups
11/15, 7/12, 7/13

Incline bench press
95lb x 5, 5, 5

Machine flies (burn) - 55lb x 40

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Barbell curls
60lb x 10, 9, 8

Drop sets - curls @ 20s / hammer curls @ 17.5s
10/7, 9/5, 10/6

Machine preacher curls (burn) -25lb x 40

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Barbell wrist curls - 50lb x 15, 14, 13

Wrist roller - 2, 2

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

Back, biceps and abs

Deadlifts - 230lb x 5, 5

Pull-ups - 12, 8, 8

Dumbbell rows - 55lb x 10, 9, 9 per arm

Barbell row - 75lb x 11; 80lb x 9, 9

Row/rear delt machine - 5 minute burn

Standing EZ barbell curls - 55lb x 12; 60lb x 8, 7

Supersets:
Alternating dumbbell curls - 20lb x 11; 22lb x 10, 10 per arm
Alternating hammer curls - 15lb x 10; 17.5lb x 7, 8 per arm

Machine curls - 5 minute burn

Kristen met me at the gym to do cardio and ab work, so I did some of the ab work with her.