Exercise Log 10.22.14 (Bench Press & Deadlift Day)

So I decided since work is bringing me closer to my first gym, LA Fitness, that I’d re-sign up for the winter. I like my current gym (Forward Fitness a.k.a. Fitness Factory 2) and intend to keep it, but during the winter I worry about road conditions being bad and LA Fitness is literally in the same shopping complex I’ll be working in.

For a first day back, it was rough indeed. My bench press has never felt weaker, so I did a ton of chest work to try to bring it back. It may have something to do with generally feeling fatigued on arrival after a day at work – I got to the gym and had to take a short nap before starting just based on how I felt then.

Bench Press & Deadlift Day, cycle 4 (speed & conditioning).

Bench Press: Sets 1 & 2) 4 @ 155lbs (close grip). Set 3) 4 1 @ 165lbs (close grip) then a missed rep (eek), then 2 more reps @ 165lbs with a wide grip. Rough set. Speed work: 6 sets of 2 reps @ 115lbs (one extra set more than the programmed amount, thought it’d make up a little for the missed reps), speed focused.

Some smart alek at the gym asked if I needed as pot while working at this diminished weight, I couldn’t tell if it was mockery due to the light weight or if it was a serious offer since I looked focused and intense (my goal with these reps is max speed so I was focused on being explosive). Either way, it reminds me why I enjoy my main gym more than this bigger, busier gym.

Deadlifts: Sets 1 & 2) 3 @ 275lbs. Set 3) 2 @ 290lbs. Speed work: 4 sets of 2 @ 205lbs (one extra set, was feeling pretty good with these almost did more).

Bicep Curls & Tricep Extensions (standing, EZ curl bar): 4 sets of 10 reps ea. @ 50lbs, slow tempo and focused on good form. Felt good. Might have actually done 5 sets I believe I lost count during this, writing 4 but 75% sure it was 5.

Iso-Lateral Incline Chest Press: 4 sets of 5 reps @ 148lbs.

Close Grip Decline Bench Press: 3 sets of 5 reps @ 135lbs. Very surprised by this weight feeling heavier than usual, perhaps just not quite used to working off the decline bench after using the other gym’s decline bench for so long (which is a little different).

Floor Dumbbell Chest Press: There isn’t a good spot at the old gym to do these, so did this for the first time in a long time, liked them. 3 sets of 8 reps @ 50lbs (pair).

Ran 2.2 miles on the treadmill for cardio, then did shoulder rehab rotator cuff exercises paired with pec & shoulder stretching (3 sets). A pretty complete day, felt good by the end, just a little disappointed with the poor performance out the gate.