7 July 2009 Chest, triceps and abdominal workout

July 9, 2009

Hello everybody!

So I’m writing about my Tuesday (7th of July 2009) training, i was yet to find a proper gym that i would find fitting for my training needs. So i had to settle for ANOTHER public gym, this one was a bit better but way too crowded, i actually went there at 12 noon to avoid that but didn’t help too much as people are not at work, specially during summer times. Well hey it’s a public place, so let’s stop complaining and start lifting some weights and continue with this fitness transformation process. I did a bit of warming up but nothing special as i wanted to get started.

Here is the workout i did:

Dumbbell flat bench press

Dumbbell Bench Press

Dumbbell Bench Press

Set 1: 10 reps with34kg/75lbs dumbbells

Set 2: 8 reps with 38,5kg/85lbs dumbbells

Set 3: 7 reps with 38,5kg/85lbs dumbbells

Note. I got a really good pump from these sets, I feel that I’m getting stronger each workout. Thanks to proper training, eating and adequate sleep.

Incline bench press

Incline Chest Press Machine

Incline Chest Press Machine

Set 1: 10 reps with 60kg/132lbs

Set 2: 8 reps with 70kg/154lbs

Set 3: 7 reps with 70kg/154lbs

Note. Didn’t like this exercise too much, but the other incline machines were occupied, even the incline bench was taken. So i chose to try this one out. So you gotta be flexible with your routine, specially in a new place and also to shock your muscles with new exercises hitting the muscles from different angles.

Bench press machine (weight plate loaded)

Bench Press machine

Bench Press machine

Set 1: 12 reps with 65kg/143lbs

Set 2: 10 reps with 75kg/165lbs

Set 3: 8 reps with 85/187lbs

Note. Felt my inner chest working and contracting nicely on this exercise, i like this exercise and every now and then i do it to ”spice” things up a little.

Dumbbell flyes

Dumbbell fly

Dumbbell fly

3 sets of 10-12 reps with 20kg/44lbs dumbbells

Note. Having a controlled motion is key to really contract the chest muscles without the help of too much momentum, and when coming to the top of the movement, really squeeze the muscles to involve every bit of muscle fibre. Remember not too stretch your chest too far out and hurt yourself, moderate good stretch is enough.

Close grip barbell bench press (to finish up my chest workout and fire up the triceps)

Close Grip Bench Press

Close Grip Bench Press

3 sets of 10 reps with 60kg/132lbs

Note. With this exercise i got to work my inner pecs and also get my triceps ready for some heavy lifting. Having balance during this movement is key, so plant your feet firmly to the ground and try to have a slow motion and elbows in close to your body with the exercise to really get the most benefit out of it.

Skull crushers for triceps

Lying Triceps Extension

Lying Triceps Extension

3 sets of 8 with 30kg/60lbs

Note. I was getting fatigued at this point, because i couldn’t lift the normal weights that I do and even this weight was really forcing the reps out of me, I actually needed some help with my last set as I knew I wouldn’t be able to do it by myself.

Overhead dumbbell tricep extensions (seated with back supported)

Overhead dumbbell tricep extension

Overhead dumbbell tricep extension

3 sets of 8-10 reps with 34kg/75lbs dumbbell

Note. Try to keep your elbows in to force the triceps do most of the work, however if you feel that you can’t do it, either decrease the weights (which i recommend) or let your elbows out as it will make it easier for you.  Back support is really important in this exercise.

Cable tricep pushdown

Cable Tricep Pushdown

Cable Tricep Pushdown

3 sets of 8 reps with 60kg/132lbs

Note. I really like this exercise as i can squuze the triceps and contract them really well. I feel that this exercise is great for both size and definition for getting the ”horse shoe” triceps. But this time, the cable machine was really old and not properly maintained, so didn’t really enjoy the exercise this time.

Dumbbell tricep kickbacks

Dumbbell tricep kickback

Dumbbell tricep kickback

3 sets of 8reps/per hand with 15kg/33lbs dumbbell

Note. I love this exercise and find it to be a great exercise for bringing shape and definition to my triceps, make sure that you lock your elbows high next to your body and squueze on top of the movement for a second before letting it back down. This was my last tricep exercise for the day. Only abs left for the day.


Ab crunch machine

Ab crunch machine

Ab crunch machine

6 sets of 8-15 reps, starting off with higher reps and lower weights and pyramiding to my heaviest set. Weight was in between 40kg-80kg/88lbs-176lbs.

Note. As mentioned in some previous post of mine, that I have been doing weighted ab exercises to really build strong and thick abdominal muscles.

Also did some different variations of abdominal exercises that i do and try to create as i go along. I try to use weight plates or dumbbells for these exercises also. I will soon post videos and pics of those too.

Copyright: Gif pictures are courtesy of http://www.exrx.net. Own illustrative exercise pics will be up soon as mentioned before.


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