#heavychest

Heavy Chest -Last I checked, my weight is bow 167 Lbs. -Amount of sleep = 4.5 hours 1) flat bench press: -135/5 (slow for warmup) -185/5 (slow for warmup) -225/5 -245/4 -275/3 (with slingshot) My wrists were good on all sets 2) Hammer Incline (weight = per arm) Goal = 5 reps -90/5 (slow set) -135/5 (slow set) -180/2 MMA (boxing lately) = afterwards

Heavy Chest Found my old journal. Turns out I'd left it at the gym last week after talking with one of the trainers. Excellent workout today! Bench press: 135/5 (slow reps - warming up) 185/5 (slow reps - still warming up) 225/5 reps 245/4 reps! (I could've gotten 5 no problem, but my goal was 1 more than the precious weeks. If I'd gotten 5 this week and only got 4 next week, I'd be upset. So I stopped today at 4 reps to make next week's goal more attainable. And if ai can get 5 next week, then I'll do 5. At least that way it'll be because I'm getting stronger, not because today was just a good lifting day, ya know? 275/3 reps (with the slingshot). Same as last week, but that's fine. My wrists also curled back some again, which I need to work on (need to do more wrist strengthening exercises during the week). Hammer Incline: (weight = per arm) 115/5 135/5 180/2 (the most I e done with 180 per side is 2, but I've only been getting 1 rep the past few weeks. So hopefully, I'm getting stronger and moving up finally. My next goal for 180 is 3 reps). MMA (boxing today) training afterwards was great, also. Now I'm ready for lunch, then a nap. :)

Heavy Chest Day 1) flat bench press: -warmup set: 135 for 10 reps -185 for 5 reps -225 for 3 reps (felt like I could've done more) (I normally do 205 here, but 225 was already on the bar) -245 for 2 reps (felt I could've gotten 3) -275 for 1 with the slingshot 2) hammer incline press (heavy) -115 (per arm) for 5 reps (I'd usually start with 90) -135 (3 plates per arm) for 5 reps -180 (4 plates per arm) for 1 rep. I surprisingly pushed the 1st rep on my own. My mind was telling me to another one, but my body was telling me that I used all I had on that one rep, so I stopped there. Afterwards, we went to the garage and worked on left-leg roundhouses and punching routines.

Heavy chest day EXCELLENT chest workout today! My body weight = 166.5 Age: 44 Weather = lower-middle 60s, rain (so my left shoulder hurt some with the lower weights) Bench: -135 for 20 reps (warm up) -195 for 5 reps -205 for 5 reps -225 for 3 reps (I didn't go down in reps, we just decided for me to go up in weight some, so to prevent fatigue, we stopped at 3) -275 for 1 rep (I usually do this with the slingshot. I got 5 reps with it last week, but my spotter suggested I try for 1 without it today. I was glad he suggested that, too, because I was thinking about doing that, also). It was a little heavy, but nothing major. And my wrists looked fine today, also. -300 for 1 rep, with the slingshot (the last time I maxed, I did 295. Today, I figured, why not add some 2 1/2s and make it an even 300? It was a little heavy, but nothing, really. So for my final set, I did 315 (previous max). -315 for 1 rep (I used the slingshot and wrist wraps). The first 2 times I did this, it went up REALLY slow, and I had trouble with it. But today, it actually went up almost like nothing. I mean, wow! I actually could've done more! Only differences today compared to usually: -I'm taking glucosamine tablets (tried out for 1 week so far, hoping they'll either deplete or ease my shoulder pain when lifting) -I'm taking Vitamin D pills each morning (and I just read today that they also help increase testosterone). -I woke up an hour earlier -I got a blood test (1 small vial only) -I slept pretty well the previous night -breakfast = 2 eggs, 2 blueberry waffles, water, then 1/2 my protein shake beforehand, and I drank water during the workout. -Spotter made me laugh before each set (laughter = mo strength?) -conversation with guy at gym about God and the Bible (adrenaline?) Either way, it was a GREAT day at the gym today on bench! Afterwards: Hammer Incline = -115 for 15 reps, but I didn't know we were going heavier today, so I did a drop-set afterwards -160 (each arm) for 1 rep -115 for 5 reps -70 for 15 reps -25 for 15 reps -0 weight for I think 20 reps, but it may have been 15. All I know is it hurt and my arms/chest were exhausted. Quick set of the hammer wide grip pull downs: -70 for 30 reps Hammer Dips: 30 reps total -180 for 10 reps -180 for 10 eps -90 for 10 last reps Stick a fork in us, we were done.

You know, it really sucks getting older - all the injuries that come with lifting that I never used to get (but then, I never lifted this much weight when I was younger). Anyway, here's my workout journal from today for heavy chest day. 1) bench press: 135 with 20 reps to warm up (pain in the back of my left shoulder, so stretching this out felt nice). 195 for 5 felt a little better. 205 for 5 reps - the heavier I go, the less pain I feel, go figure. 225 for 9 reps - normally, I'd to 5 here and do 245 for the last set, but for some reason, my spotter pushed me for 9 on this set and told me to skip the 245 set. That's cool, it's been a while since I'd gotten 10 reps with 225, so this was nice. 2) 1 set on the Hammer Incline. The guy before me (one of my buddies that lifts with us) only did 30 reps of 70, so I figured I'd be lazy (in terms of adding more weight) and do the same, only I did them faster. So yeah, 30 ps with 70 lbs on each arm. 3) Hammer dips: 1 set of 30 was the goal, but I could only push out 25. Heck, it was 180 Lbs altogether, and I only weigh about 166, and I just finished other heavy stuff, so I wasn't too upset at myself. 4) Hammer wide-grip pull downs: these are like seated pull-ups. Each arm is individual, too. So there was 90 Lbs on each arm, and I did 20 reps. - I realize it's a back exercise, but we like to hit this on chest day. I also did a couple sets with this on back/arms day though. Maybe I'll replace it with something else on that day?

If it's worth it, you'll do what you have to do. #LateNightThoughts #DoRightByWhoIsWorthTheStuggle #FuckBeingCheatedOn #FuckThePast #DontLetItAffectHowYouBuildYourFuture #HeavyChest #LotsOnMyMind