Chest and Shoulders Day
Gym was rammed this morning. Lots of people in groups so i had to re-order things a little. I also ended up changing a few things. Mostly due to my previous neck and shoulder problems.
DB Press nice and smooth
28kg in each hand x 8
30 x 8
32 x 8
34 x 8
All smooth and clean reps.
was supposed to do bench now but the bench was taken for quite a while so did incline instead.
60kg x 6, 3 sets. Constant tension reps.
I haven’t done incline for years and even though the weight was light, these felt hard to keep the bar straight. Form definitely needs work here.
Lat raises supposed to be seated but couldn’t find room with my long arms so did them standing
9kg DB each hand x 12
Then the bench opened up, so smashed out 5x5 with 80kg. Very clean explosive reps. Could have done more weight but kept with it.
Ladder push-ups become chest press drop set. In all honestly i just couldn’t take up the squat rack with push ups, i’d be angry if i saw someone do it so i didn’t want to be that person.
So 2 sets of chest hammer strength press press drop sets, i just went drop the weight rack. Felt a good finisher.
Then OHP. I used a hammer strength machine as i can’t OHP properly with a barbell due to my rubbish shoulder (previous rotator cuff tear and now have really poor mobility).
I srturggled to get teh right weight on this, so did
35kg per side x 5
40 x 5
45 x 5
45 x 5
45 x 5
All very nice and explosive reps.
Then finally finished off with the Rear delts destroyer. I used the reverse fly as that always smashes my rear delts but boy did i get the weight wrong.
33kg x 30 partial reps, i had a quick rest then got about 5 more, then lowered to 21kg, got about 10 more, then to 12kg and did 20 more.
Felt good but my quads are killing me from yesterday.
Diet has been mostly the same with dinner changing to Sausages and new potatoes. I’ve also added a pint of milk and a sandwich before bed as i was starving. This is probably too many carbs so won’t do that every night.
I’ll see where my weight is at the end of this week though.