Exercise Log 11.9.13 (Chest & Shoulder Day + Cardio)

Today was chest day, and it took quite a lot out of me to make it happen. After work I had lunch because there wasn’t a good time spaced out in the day to do lunch after the workout, and after lunch I crashed for yet another nap. The naptimes have been hitting me hard lately especially around time to go to the gym, but a policy of mine is to listen to my body when it speaks to me, so if it needs to nap I let it nap. Snoozing in the car for 30 minutes left me a little groggy, but I got sluggishly started on chest/shoulder day.

After warmups I hit the bench press. Did this early today just in case the weight floor was busy (it wasn’t), I use the declined/inclined/flat benches so by starting them first I can just knock out whatever is available and do another workout while waiting for others to free up. First I hit the inclined, which is my preference because if I fail a set here it’s easy to recover (the incline is almost seated up so all I have to do is set the bar into my lap and pick it up if I fail a rep). Started with light weight, then moderate weight then I did a heavy press (for this angle 135lbs was heavy for me) and it worked for two reps. Did it again for one rep just to be sure I had a grip on it and it felt pretty good. Finally finished with a drop set at light weight for a little burn.

Next the declined bench… the declined bench scares me a little because I just don’t know what to do leaning back like I am if I fail a press. So I’m very conservative on weights and like to do this one while I’m still feeling fresh. I went up to 125lbs max and only I think 8 reps, after doing two solid sets of 10 reps at 95 & 115lbs. Then a drop set at a light weight.

After this I was ready for the flat bench press. I do the inclined and declined bench press to work on the angled muscles of my chest, the standard flat bench press is where I actually care how much I can press and how well, where it all should come together, and tonight I felt it did. After 3 sets I tried to press a max for me and did it, hit 145lbs, which was the weight level I failed at the previous visit. Keep in mind I’m brand new to bench pressing and my first day of learning to do it, I only hit 115lbs and that was only two weeks ago! So I’m feeling pretty good there and feeling like I’m learning. Didn’t celebrate too much knocked out a pair of burn sets afterwards at lighter weight to reinforce the pattern.

I did a quick set of dumbbell flies next on a regular bench. Started at 30lbs and moved up to 35lbs over 4 sets. Felt pretty good. Then I did some hip presses for chest and triceps with 40lbs which I feel is a good weight for me right now for 3 sets.

So now that this was all done I took some heavier dumbbells (60lb) and did floor chest presses, which are easily my favorite chest exercise. I had a solid first set of 8 presses, but by set two I was failing to even get to 6, and by set 3 I was having a hard time even doing 3. I persisted with another set of a handful, I think 4-5, before giving up and going to 50lbs. At 50lbs, I pounded out a couple solid sets, call that my drop/burn set tonight I guess. I wasn’t quite done, I did some dumbbell flies on the declined bench after this at 30lbs which is a little heavier than the usual 25lbs. Then I felt good about my chest so I swapped to shoulders.

Shoulders was pretty easy, I did dumbbell shoulder flys (4 sets, moderate weight with a little heavier on the final set), then I sat down and did some dumbbell presses (4 sets again with incremented weight, kind of rolled over from the weight level I ended at from the flys). Then I did a superset of side raises and front raises, this is a light weight exercise but it makes me feel good so I do it. Chest day works shoulders a lot so I feel like doing shoulders on chest day doesn’t require too much. I wanted to hit traps but the trap machine was in demand, so instead I did barbell shrugs which I felt was a real nice way to work traps. I know there are better ways to work traps than shrugs but I’m trying to limit myself to what is convenient in the gym. I find my max deadlift weight is a good weight to top out at for barbell trap shrugging. I haven’t linked a video in this whole spamfest of exercises here, entertain yourself with a youtube video of Scott Herman demonstrating the barbell trap shrug!

It’s kind of an obvious exercise really just focus on the trap contraction

Anyways that was a real great workout for three sets. I feel like I’m forgetting an exercise, but I spent so much damn time at the gym doing all this I kind of lose track. I know my last workout was innies & outties with pushups, and like last time I started to struggle on pushups by the end of my third set which to me says my shoulders & chest were properly worked out.

Well, cardio is always a chore especially when your running partner sets a high bar. As an egotistical and probably insecure man I feel like I should never allow myself to be beaten by a lady when at all possible, so I was more or less obligated to push myself on cardio today. She ran 6 miles today so I felt like I had to as well, so I got outside found a nice and well lit running route around a nearby high school and just did laps, which took me up and down a decent hill, each lap was a little over a mile. It was a fantastic night for a run a cool breeze and I was pretty snug with my new Under Armor coldgear leggings… just saying they’re an awesome product… kind of pissed I couldn’t really find something to take some nice photos of because the night was gorgeous. Hit 6 miles and then ran back to the car to top out at 6.6, definitely didn’t break any speed records tonight in fact my pace was abysmal (11 min/mile) but my longer run goals are less for time and more just for form and completion. I gotta complete a half marathon in the spring without killing myself that’s what’s on my mind… and I’m not trying to compete for time in that really I’m just looking to participate and enjoy it.

Alright, overall the math says I’m fricken tired as all hell. Sunday will probably be a rest day and Monday will be a workout plus my first yoga class because man I am not stretching enough. Plus it’s free! Hope it’ll be fun. Will update with what that experience is like as you can probably figure!