Exercise Log 11.3.13 (Chest & Shoulder Day + Cardio)

Okay, had a real fun time today. Was meeting some friends from Meetup.com out for Sunday Brunch this morning and decided to go on a stroll in the nearby Frick park first. Took a ton of photos, will post those separately, but it was a fasted walk so all the calories I burned were fat calories. Fresh up with no food or sugary drink is always a great way to start the day.

Chest workout day is paired with shoulder workout, which is part of my new rotation. After warming up, I hit the bench press. Again still a beginner, so it was a lot of failing and light weight. At two points I had to do the “roll of shame” to get myself undone, but that was part of my goal… learn how to be safe and know what it feels like when I fail. So I did a lot of bench pressing, 4 full sets at every major angle (inclined/declined/flat) plus extra sets for max reps and finally drop sets. I tried to flat bench press a new level of weight, but failed. Hrm.

After bench-press-athon I did some dumbbell chest presses. At first I was going to do this on the bench but then after a set, I decided to move to the floor. Floor dumbbell chest presses feel safer, did probably 6 or 7 sets of this, basically to failure. Felt like it was time for some flies, so grabbed a light pair of dumbbells and did declined flies superset with squeezing dumbbell presses (take one of the two light dumbbells and just squeeze it while lifting it up and down, body resistance exercise, 4 sets of each superset). I also did suspension rope chest flies, incrementing weight to failure (probably like 5 sets of those).

Shoulder workout was pretty light in comparison, started out with a warmup then curl bar military presses (did about 60lb repeating to failure), some bent over reverse dumbbell flies. Then I did a superset of side raises, front raises and behind the back dumbbell raises (really works the upper delt when done right), 4 sets of that superset with light weights. Did some trap shrugs with heavy weight 4 sets of 8. Decided to polish off chest/shoulder day with some innies & outties superset with pushups where the hands were midway separated (just past shoulder width). This spread works a good amount of both the chest and shoulders, and on my 3rd and final set of pushups I failed about 2 reps prior to the end of that set. Which is pretty appropriate given it was chest & shoulder day… if you fail your last set of using your muscles, then something went right in the workout, I say.

Not a lot of exciting log data although I admit I probably forgot 2-3 exercises and a few insights as it were, but I’ll have to try to remember it on another day!