Chest and biceps

An early morning workout, when I usually don't have too much energy, so I went with light weight, high reps.

Bench press
100lb x 10, 10, 10, 8, 7

Incline bench press
95lb x 5, 5, 5, 5, 5

Supersets
Machine chest press @ 75lb, neutral grip
Machine flies @ 70lb
12/12, 12/12, 11/12, 10/12

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21s @ 45lb x 4 sets

Wide grip EZ bar curls, slow negative
60lb x 8, 6, 6, 6

Machine preacher curls
50lb x 10, 8, 8, 8

Chest and biceps

Bench press
95lb x 8, 8, 8, 8, 8, 8, 8, 7

Machine flies
80lb x 8
85lb x 8
90lb x 8, 8, 8, 8

Incline bench press
95lb x 6, 6, 6, 6, 6, 5

Hammer curls
15s x 15, 15, 15, 15 per arm

Machine preacher curls, slow negative
37.5lb x 6, 6, 6

Chest and biceps

Bench press, cluster sets
115lb x 5, 5, 5, 4, 3, 4, 3, 3

Supersets
Incline dumbbell bench press
Incline dumbbell flies
27s x 12/8, 12/5, 12/4

Machine chest press - 75lb x 12, 10, 8
Machine flies - 70lb x 11, 8, 7

Dips/push ups
9/5, 8/6, 7/7

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

Standing barbell curls
65lb x 12, 12, 12

Single arm machine preacher curls
25lb x 8, 8, 8 per arm

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, 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

Better.

Deadlifts
135lb x 10
205lb x 8, 8, 8

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

Incline bench press
100lb x 10, 8, 7

Machine flies
80lb x 13, 12, 11

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

Standing barbell curls
65lb x 12, 12, 12

Barbell preacher curls
55lb x 10, 10, 10

Chest and biceps

Bench press
95lb x 5, 5
125lb x 4, 4, 4, 3

Dips - 14, 10, 8, 8

Machine flies
90lb x 9, 9, 10, 9

Incline bench press
90lb x 5, 6, 5

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EZ bar standing curls
65lb x 13; 70lb x 9, 7, 6

Barbell curls - 21s x 3

One arm machine preacher curls
12.5lb x 12, 12; 25lb x 7

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Barbell wrist curls
60lb x 12, 12, 10

Chest and biceps

I need to time my nutrition more carefully. I started to feel hungry halfway through this afternoon's workout, which meant not only that I didn't have as much energy as I needed, but the hunger was also a distraction.

Push-ups, unbroken - 35

Bench press
95lb x 12, 9, 8, 8

Dips - 11, 8, 8, 6

Machine flies
70lb x 18, 80lb x 14, 12, 12

Decline bench presses
80lb x 14, 90lb x 11, 100lb x 10, 8

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

Barbell standing curls
70lb x 10, 8, 9

One-arm machine preacher curls
25lb x 8, 8; 25lb/12.5lb drop set - 8/12

Chest and biceps

Incline bench press
100lb x 8, 7, 6

Alternate sets - dips/push-ups
12/18, 8/13, 7/14

Machine chest press
90lb x 6, 6, 5

Machine flies (burn)
55lb x 40

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Barbell curls
65lb x 12, 10, 8

Drop sets - curls @ 22s/hammer curls @ 17.5s
10/8, 10/8, 10/10 per arm

Chin ups - 10, 8, 7

Barbell curls @ 50lb x 3 sets

Chest, biceps and forearms

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

Incline bench press
90lb x 5, 6, 5

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

Machine flies (burn)
55lb x 40

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Pinwheel curls
45s x 6, 6, 6

EZ bar standing curls - 65lb x 12, 10, 8

Barbell curls, 21s x 3

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Barbell wrist curls
60lb x 10, 8, 8

Wrist roller - 1, 1, 1

Chest, biceps and forearms

Wide grip bench press
95 x 5, 5
120 x 8, 7, 6, 5

Push-ups - 22, 25, 12

Wide grip dips - 7, 6, 6

Machine flies (burn) - 55lb x 40

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Alternating dumbbell curls
30s x 12
35s x 10, 10

Barbell curls, 21s x 3

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Barbell wrist curls - 45lb x 22, 17, 10

Wrist roller - 2, 2

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

A 6:30am workout today, and I think I was still a bit sleepy as I felt like I lacked energy.

Bench press
115lb x 5
125lb x 4
130lb x 3
135lb x 2
140lb x 1

Dips - 13, 9, 7, 7

Incline bench press - 40s x 10, 7, 7

Machine flies (burn) - 55lb x 40

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Pinwheel curls - 50s x 5, 5, 5

EZ bar standing curls - 65lb x 12, 9, 7

Barbell curls, 21s - 3

Chest and biceps

Bench press - 100lb x 12, 10, 8, 7

Incline bench press - 100lb x 6, 6, 5, 5

Alternating sets: clapping push-ups/standard push-ups
8/12, 4/10, 5/10

Machine flies (burn) - 55lb x 40; 50lb x 40

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

Standing EZ barbell curls - 65lb x 12, 9, 9

Barbell curls, 21s (empty) x 3

Chest and biceps

Diet and training seem to be going okay.

Training session with Ben.

Hammer curls

Decline barbell bench presses (Smith)

Machine preacher curls

Incline dumbbell bench presses

Machine flies

Reverse grip cable curls

To finish:
3 sets of 5 wide-grip pull-ups + 10 push-ups

Chest and biceps

Olivier Giroud

Today's training session felt like it went on for ages, but that's only because I kept stopping to watch Arsenal v Spurs on the TV. Olivier Giroud, you genius!

Bench press - Small bench, safeties at 6 holes; starting from the top.
115lb x 5
125lb x 5
130lb x 3
135lb x 2
140lb x 2
145lb x 1
150lb x 0

Dips - 12, 9, 8, 7, 5

Incline bench press - 100lb x 6, 6, 5, 5

Push-ups - 20, 15, 12

Machine flies (burn) - 50lb x 40

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Pinwheel curls - 45lb x 8, 8, 8 per arm

Standing barbell curls - 65lb x 10, 7, 8

Barbell preacher curls (burn) - 45lb x 40

Shoulders, traps, forearms and grip work

Another punishing strength workout with Ben. We fit so much into each hour that I struggle to remember everything we do, so here - to the best of my memory - is today's workout.

Seated dumbbell shoulder press - 35s x 7, 8, 7
Final set: drop sets - 35s x 6; 25s x 5; 15s x 4 
Some assists on the last couple of reps in each set. With the drop sets, the weights felt ridiculously light, but I still couldn't move them without struggling.

Barbell shrugs/hang cleans; alternating reps
95lb x 10, 10, 10, 10

One arm bent over shoulder row
40lb x 10; 45lb x 10, 10, 10 per arm

Seated dumbbell shrugs/lateral raises; alternating reps
15s x 12, 12, 12, 12

Alternating dumbbell upright rows - 20s
Machine flies (can't remember weight)
12, 12, 12, 12 of each movement

One-handed barbell holds - 115lb
Ben held one end and I had the other, switching hands whenever my grip failed. And, of course, it was always my grip that went first!

Wrist roller

Chest and biceps

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

Incline bench press - 100lb x 9, 8, 7, 5

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

Machine flies - 55lb x 40, 40

Push-ups - 15, 13, 11

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Pinwheel curls - 40s x 7, 7, 7 per arm

Standing barbell curls - 60lb x 12, 12, 9

Barbell preacher curls - 45lb x 40

Chest and biceps

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

Incline bench press - 100lb x 8, 8, 7, 5

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

Machine flies - 65lb x 40; 55lb x 40

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Pinwheel curls - 35s x 7; 40s x 7

Standing barbell curls - 60lb x 12, 10, 8

Drop sets: Dumbbell curls @ 25s/Hammer curls @ 17.5s
10/12, 7/7, 6/7, 5/6