Jan 28 – Chest

Bench Press (supersetting with rotator cuff work or widegrip pulldowns, 30-45 sec b/w supersets)

95 x 12 / 15 lb DB taken through roto cuff ROM 15 times per arm
115 x 12 / roto cuff work
135 x 12 / roto cuff work
155 x 12 / widegrip pulldowns 150 x 5
165 x 12 / 165 x 5
175 x 10 / 180 x 5
175 x 12 / 195 x 5
175 x 10 / 210 x 5
175 x 10 / 225 x 5

notes: Left shoulder felt sore, slightly underperformed from my Jan 23 workout.  Pulldowns went heavier though!  They felt good, but sadly the bench press did not.

incline DB fly (30 sec rest)

30s x 10
30s x 10
30s x 10
30s x 10

notes: I could have upped the weight from last time, but instead just focused on keeping my arms as straight as possible and getting in a good stretch at the bottom.

machine press (30 sec rest)

165 x 10
165 x 10
165 x 10

notes: I just banged these out as fast as possible, some speed work (keeping control of course)

high cable fly (45 sec rest)

80 x 10
100 x 10
100 x 10

notes: when I noticed my shoulders getting unbalanced again, I kept the weight there and just tried to keep the form.

post-workout
20 min HIIT on the elliptical (all-out for 30 sec, regular speed for 60 sec)

A few less sets than last week, just was feeling distracted and less than super.  I was gearing up for a crappy day at work.  So, a solid session, and glad I did it, but I didn’t break any records.

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