Friday morning I got up and went to the 6 am Spin.  Andrea was playing all the oldie RPM songs – do you like the Cranberries singing Zombie?  With a dancier beat?  Yeah, lots of that.

Then I decided to do my triceps in the morning.  That way my trainer and I could focus on just chest in the afternoon session.

Morning Triceps:  (30 sec rest b/w sets)

closegrip db press:  100 x 12, 12, 12

one arm reversegrip pushdowns:  50 x 15/15, 15/15, 11/15, 12/15  (no rest, back and forth arm to arm)

two-hand seated db extensions:  65 x 12, 12, 12

hanging knee raises:  10, 8, 7

notes:  triceps felt good, the reversegrip pushes were a little hard on the shoulder, but I settled into them.  Finally some progress on the presses, hooray!  I guess it helps not doing chest first.


After work I headed to the studio for a chest session with the trainer.  Let’s get it on!

Chest:  (30 sec b/w sets, unless noted)

flat db fly:  80 x 12, 12, 12


cable crossovers:  160 x 12, 12, 12


incline press on Smith machine:  70 + bar x 15; 90 + bar x 15, 15


flat press on Smith:  90 + bar x 12; 100 x 12; 110 x 12, 12


flat DB press:  (60 sec rest) 100 x 17; 120 x 10; 140 x 6; 120 x 12; 100 x 11 DROP 80 x 12 DROP 60 x 7 DROP 40 x 20

Battle Ropes tabata 4 min


notes:  I had a full hour to do whatever chest work I could do.  In the end I took 45 min, then did ropes for 5 min, then packed it in early.  We threw in the dumbbell presses at the end just to try and wring whatever fuel was left out of my body.  I tried to climb and descend a pyramid of dumbbells, but when I was done I figure why not keep descending, and just did drop sets all the way down to the ground.  Annhilation!


And how about you?  Any good workouts today?