I did my chest, biceps & abs today. Here's how things went:
Started off with Bench Press, hadn't done it in a couple weeks and I had trouble at getting past 60kg for just 3 reps.
I did the warm up with the bar, 2 sets of 15 reps yada yada.
Then I put on 40kg and did an easy set of 12.
Then my personal trainer just straight up ramped the weight to 70kg, and I did 6 easy reps. waited 2 minutes, and did 7 reps.
Really pleased in the big gain in just a little over a week.
The rest of the session was the standard high intensity eye buldging workout.
hammer strength machine incline chest press, 4 sets of 16 with 60kg.
pec deck, few sets of 15
dumbbell flyes for a few sets, then the last to failure, then dumbbell bench press without putting weight down.
the bicep workout was the same as last week, but i recorded it a bit better.
20kg bar starting weight
2 sets of 10 slow reps to warm up.
7 half-quick curls (bottom to just above waist)
7 half-quick curls (top to just below pecs)
10 full motion curls.
that was the first set.
2nd set was a drop-set, doing the same as above then adding in a 15kg bar doing the same workout straight after.
3rd was an even bigger drop set adding in a 10kg bar, but i didnt have to do a full motion workout with the 20kg.
overall comments on workout:
I am really pleased in how my personal trainer has totally smashed my plateau and got me rocking again, i've made some really good strength gains.
Also believe i've burned a little fat due to the intensity of the workout and gained some muscle.
The biggest thing however, is how I have learned to dig deep and pull out strength from no where, powering out another 10-15 reps on a exercise. I think my body has just learnt of ways of dealing with the super intense workouts I am doing.