Gym schedule is a little messed up because of the holiday, so I’ll be taking it easy after today. Was supposed to be Chest Day 1, but I won’t have a chance for Chest Day 2. 12 reps a set unless stated otherwise.
Incline Bench Press, Smith Machine 105 125 145*5,*5
EZ Bicep Curls 50 60 75*5,*5
Bench Press, Oly Free 8 reps * 135 135 155 155*5
Military Press, Smith Machine 8 reps * 50 50 50
Dumbell Lateral Raise 15 20 25
Flyes, pulley-type machine 110 130 150
9500HR elliptical, 24 mins.
Cardio-only day: 55 minutes on a 9500HR elliptical at medium resistance and a 5 minute cooldown.
Considering I woke up with a mild hangover from the festivities of the night before, this was a very good cardio workout.
It’s the second chest and biceps day for the week’s split. Day 2 for chest usually involves more cables and fixed range of motion machines than free weights.
Cable Cross Upward Flyes 30 35 40 45
Bicep Curls, Individual, Cable 35 40 45 50
Hammer Strength Incline Press 90 100 120 140
Cable Cross Flyes 35 40 45 50
Hammer Strength Decline Press 110 140
No cardio today, as I felt like shit and my legs feel heavy, a sign of insufficient rest. Next week is all cardio as this is the third week I’ve done weights.
