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

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

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

Chest and triceps

Bench press
105lb x 10, 10, 7

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

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Dips - 11, 9, 6

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The cables were being used, so I subbed db flies instead.
Incline dumbbell flies - 20s x 15, 25s x 14, 9

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Dumbbell bench press @ 25s - 5 minutes burn

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EZ bar skull crushers @ 45lb - 14, 10, 8

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Two arm seated dumbbell extension @ 15lb - 11, 9, 8

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Cable tricep extensions @ 25lb - 5 minutes 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.