Exercise Log 11.30.13 (Chest & Shoulder Day, No Cardio)

Quick log of my workout per the usual, today was chest/shoulder day, going to keep this short. My logging abilities are starting to wane because I simply do a lot of actual exercises and it’s starting to become too much to keep track of without taking notes. I also know there is no real need to keep a log like this, but I like doing it and so long as I like it, it’ll happen. It motivates me to review the notes as time passes.

So after warmups I went to the flat bench press, skipping the inclined/declined bench for now, and decided since my last development day was bench press focused that I’d try real hard to exceed my one rep max. First did a warmup with a bare bar, then a 10 rep set with a light weight, 8 with a heavy weight and 5 with a extra heavy weight. Then I put up 155lbs which would make it my best recorded press and did two good reps after some focus and concentration, and I felt good enough to try 165lbs. I did succeed in one good rep but it was a little rough… tried a second time and failed. I started doing proper bench pressing about a month ago and when I started my max press was only 115lbs, so to be hitting 165lbs I think in a month is pretty good. My chest workout was just beginning though so I did 3 drop sets and moved forward.

Since I skipped inclined/declined bench presses I wanted to do some dumbbell flys, so I did some inclined and declined rounds, moderate weight, 12 rep sets for 5 sets each. Feeling good there I picked up some 55lb dumbbells for chest presses, wanting a hypertrophied reaction I went for high volume, knocking out 50 reps. By the end my sets were 4-5 reps a pop so you can imagine that was quite a few sets. I did some hip dumbbell presses at 40lbs but felt maybe that weight for that sort of press was a little too high for me right now, maybe it was just fatigue setting in. Then I did suspension machine cable flys… downward going up and forward, then with a downward fist pump, then straight across the chest in front (all 4 sets about 8-10 reps per set, incrementing weight generally). I started to get lost in the chest exercises at this point, prompting me to stop by work after this was all done and get a notebook specifically so I can write this all down after doing it rather than wait till I get home…

Shoulder workout was shorter but just as intense, did some arnold presses with a fast pace and moderate weight (4 sets, 10 reps), side raises and front raises with a light weight (3 sets, 10-12 reps), military presses with a curl bar (started with 80lbs then stepped down, 4 sets increased reps as I went down in weight) and overhead shrugs (loved these from last time, great exercise, 4 sets of 12 with a light weight of about 75lbs). I finished with a couple reverse pattern exercises, body rows (again on the power rack like the video in the last log showed, 4 sets of 8, was hard) and reverse deltoid flys (4 sets, 8 reps).

So hey great workout, I did skip cardio wanted to go out and enjoy my day off, but yeah pretty fun time.