Exercise Log 2.9.14 (Chest Day, No Cardio)

Quick log for chest day, it was effective. Ran into an issue again today with people offering aid, this time on the bench press. I don’t generally accept assistance unless I’m having a serious issue, I believe learning to fail is an important part of being safe. That said though, I do visibly press my limits and that comes out to others, so some feel it’s probably a safety issue when they see me putting out my 100% which is what I believe in doing every time. So I understand the offer for aid, but I feel like it’s because the gym is crowded with seasonal gym people so there is more attention to it. Nobody was approaching me this often in October, when I was performing visibly worse than I am today.

Anyways, as before all standard warmups were done before the working sets listed below.

Flat Bench Press: Sets 1 & 2) 5 reps @ 145lbs. Set 3) 5 reps @ 155lbs. Set 4) 1 rep @ 165lbs, 2 reps @ 155lbs. Was going to try the 165lb rep twice, but stepped it down after I failed once and it elicited attention. Set 5) 5 reps @ 145lbs. Sets 6 & 7) 5 reps @ 135lbs.

Dumbbell Chest Press: This time I took the 50lb dumbbell pair and aimed for 60 reps as I had before. I completed this last time in 7 separate sets, having to pause at between 12-5 reps. This time I kept every set above 10 reps and finished in 5 sets. Did 14 reps, and 12 reps for each remaining set until I hit the 60 total. Felt good.

Inclined Dumbbell Flys: I’m beginning to like these a lot more than inclined/declined pressing. 4 sets of 10 reps @ 30lbs.

Declined Dumbbell Flys: 4 sets of 10 reps @ 30lbs.

Dumbbell Pullovers: 4 sets 10 reps @ 50lbs.

Body Rows: 4 sets 10 reps (fast pace, focused on power)

Side Raises: 4 sets 10 reps @ 20lbs, focused on tempo.

Arnold Press: Been neglecting this exercise so I worked it in tonight to good effect. Set 1) 10 reps @ 30lbs. Sets 2-4) 8 reps @ 30lbs.

Skipped cardio tonight, just had some things that needed attention. I’ll be focusing on getting good cardio in next week.