Workout Aug 16th
My first workout back
Chest/Shoulders/Triceps/Back Width and Thickness
Dumbell Bench
Workset: 20kg 11 rp 5 rp 6
Dumbell Seated Shoulder Press
Workset: 20kg 11 rp 5 rp 3
Straight Bar Cybex Tricep Pushdowns
Workset: Setting 10 at 9 rp 4 rp 4
Rack Deads
Workset: 70kg 6 rp 5
Pulldown
Workset: 41 kg 14 rp 7 rp 9
Today's workout was ok, all things considered. However, i'm puzzled that my DB bench is so close to my shoulder press - i should be a good third stronger on my DB Bench. It seemed to be my triceps giving up on the bench.
I was going to do reverse grip bench presses as my triceps exercise, but i tried it and it felt totally alien to me. Pushdowns have worked well for me in the past - admittedly probably cos my triceps are fairly underdeveloped, but i will stick with it until i cease to progress in weight on this exercise, then ask around for help on the reverse grip bench as a substitute.
Dissappointed with my rack dead as i can deadlift 80kg (not incl. bar) straight off the ground for 5+. Maybe it's because my back movements are now at the end of each workout, in DC training.
Going to make a conscious effort not to get diverted by anyone else next time i go to the gym, as intensity is key in a training program like this - today i realised that i still stare at the bigger guys, when i should actually be psyching myself up for the next working set.
I look a bit smaller - it might be psychological or it might well be cos of my lack of food intake earlier this week. I am going to aim for around 4500 quality cals for three or four days (rather than 4000) and LOTS of water, and hopefully that will allow me to recover my lost size quite quickly.
Did some ab work at the end of the workout and was pleased that i didnt have any more stomach seizures. Many of the extreme stretches still feel rubbish to me, so will thoroughly check them out tomorrow after work. |