Exercise Log 12.14.13 (Chest & Shoulder Day + Cardio)

Another quick log of today’s chest & shoulder workout. Seriously it’ll be quick, I’m not planning to syndicate this post despite how pumped I am to add to my max bench press.

After warmups I went straight to an inclined bench. 5 sets moderate weight (8 @ 95lbs, 5 @ 115lbs, 5 @ 125lbs, 5 @ 115lbs 10 @ 95lbs). The declined bench was in use so I did declined dumbbell flys instead, 5 sets of 12 reps @ 25lbs.

Next was my compound lift for chest day, the flat bench press. I started with 1 set of 10 @ 105lbs. Then 5 @ 125lbs. I was feeling good so I started priming myself to try to break my personal record, which is still pretty meager but so be it I’m a beginner. So to get ready for that set 3 was 5 reps @ 145lbs (one rep was shoddy and I failed twice during the set). Not sure if I could do it I psyched up and did one clean rep at 155lbs. Felt pretty good about that one, and now I know I can start incrementing my bench press weight. Wrapped up with drop sets, 5 @ 135lbs, 5 @ 115lbs and 10 @ 95lbs to pound in a little volume.

Next was dumbbell chest presses with a pair of 50lb dumbbells on the floor. I did 5 sets aiming for 40 reps wound up being 43, was rougher than I had given it credit for. Last chest exercise today was flat dumbbell flys, did 4 sets @ 30lbs… nothing fancy, but good to finish chest.

Shoulders is part of chest day, and couldn’t neglect them. Did standing dumbbell shoulder flys, 4 sets of 8 reps @ 30lbs. Military presses with an EZ curl bar, 3 sets of 8 reps @ 70lbs (found these challenging). Side raises with light 15lb dumbbells (4 sets, 10 reps). Overhead trap shrugs still not totally comfortable with the seated rack I do these at but it worked out for me tonight, 4 sets of 10 reps @ 95lbs. I like reverse bench pressing motions to wrap up this day given how important it is to not train for an uneven body, so I did 4 sets of body rows off the smith machine, 10 reps first set then 8 reps the other three sets. Reverse flys at the delt machine, 4 sets of 10 reps @ 90lbs. Lastly I wrapped up shoulders with some innies & outties, 3 sets of 10 reps each motion (each arm does one in & out on each side), with 12 reps of pushups each set.

Did a very light jog for cardio, 2 1/2 miles at a modest pace. I wanted to go longer honestly as I’m trying to keep my engines warm for next spring’s half marathon, but I was concerned with driving conditions if I didn’t get out of the gym sooner. That’s it for today’s log! I’m getting stronger… slowly. Winter is about maintaining to me, honestly.