Got up, went to the gym first thing for my chest and tricep workout.

AM Chest & Tris (60 sec rest)

flat DB press:  70 x 10; 110 x 10; 170 x 8, 8

DB pullovers:  40 x 10; 60 x 12, 12

incline fly:  120 x 12, 12, 11 DROP 80 x 8

overhead tricep extensions:  rope 40 x 15; 50 x 15; bar 50 x 15; 70 x 12 DROP 50 x 12 DROP 30 x 12 DROP 20 x 12

assisted dips (115) 13; 9; 8

superset incline DB skullcrushers & diamond pushups (dropset to your knees to do more pushups):  60 x 8 & 8 DROP 6; 45 x 11 & 4 DROP 6; 45 x 10 & 4 DROP 5

bench dips, feet elevated 10, 9, 10

cardio 20 min, abdominal twists x 150

notes:  chest work was light but tricep work  was tough!  For the overhead extensions, I was stuck with this particular cable machine at the gym that is very stiff, I have lower weights on it than anywhere else.  So I experimented with attachments:  rope or straight bar; and I put my butt against the pillar, bent over 90 degrees, and did my tricep reps as best as I could – the triple drop set at the end was nasty!

I had not done dips on the dip machine in a long time, they usually are too rough on my shoulder.  But these felt good!  Supersetting the skullcrushers and pushups was intense, the back of my arms were spent!  I could barely get any pushups done, even when I dropped to my knees it didn’t help much.  And then with the bench dips, my arms were like spaghetti.

I am going to start throwing in some “twists” after my cardio, just rotating my trunk side to side with no bodyweight, see if maybe I can keep the blood flowing there, keep my obliques healthy and not bulky, maybe tighten up the loose skin a bit.  We will see.

After work I headed down to the studio for workout #2 with Les!

PM fullbody (60 sec rest)

seated good mornings w barbell:  45 x 12; 135 x 12; 155 x 12, 12

smith machine chest press 160 + bar x 8, 8, 8, 8

band assisted pullups (grip varies) 8, 8, 8, 8

standing military press 75 x 8, 8, 8, 8

ab roller x 12, 12, 12

cardio 20 min, twists x 150

notes:  I had done all those hack squats just the day before, so we thought instead today I could do some squat assist work:  strengthen my spine with some good mornings.  My first time doing them.  Felt good!

Smith bench is coming along well too, steady gains!  Military press and ab roller both felt more smooth and natural today too, so that’s comforting.

And that was my day!  another double whammy!  How about you? Did you make it out to the gym?

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