#repchestday

Rep chest day Basically, I got the same at last week, but considering that I was partially sick this week, that was good. Last week, I learned that if I needed a good spot, I could ask one of the trainers. However, this day, all the guys were busy training people, and 2 scratch girl trainers were left behind the desk, so I went to ask one of the sales guys. Now, 2 out of the 3 guys looked like they lifted, but when I asked, they all looked confused that I'd asked, and tried to push it onto the others. Finally, the middle guy (2nd largest) guy said he would. Now, one thing I really hate is when I try to explain to the guy that's about to spot me just exactly how I want him to do it, and he blows off everything I'm saying by trying to explain how over-qualified he is, only to later show me that he didn't have a clue as to how to spot correctly; and this was another one of those guys. For, instead of doing what I'd instructed, I can see him looking at the TV monitors, looking around - by my 5th rep, I'd decided in my mind that I couldn't rely on him. Granted, I got the same this week as I did the previous, and he didn't grab the bar on my last rep, but a good spotter who'd just listened to me and done what I'd told him may have been able to push me for 1 more rep. And the other thing that sucks is that a good spotter will set the stage for a great rest of the workout, but a bad spotter will destroy your mood - just totally threw off my game and motivation. So I finished up with some hammer inclines and left (the original plan was to hot my shoulders, aa I'd dine last week. Bit then, things came up the next day and I never got to hit shoulders this week. So yeah, if I don't want to drive to Chicago every time I work chest (because my buddy who trains out there does know how to spot, as do all the trainers I know there), but want to stay out in Schaumburg, IL on rep-chest day, then I REALLY need to find a good spotter, because all these poser-spotters suck, and they're messing up my lifting goals.

Rep chest and legs day: Today was a really good workout - it took longer than usual, but it was still pretty good. It took longer because people were on the things I needed to use, so I needed to move them around in different orders. This prevented the ability for a circuit-style and gave me more rest between lifts. I also included legs today, which also had something to do with it. 1) flat bench press: -135 for 20 reps (regular warm up) -185 for 20 reps (goal) -205 for 10 reps (last time I got 12, goal is still 20). 2) legs: freemotion sitting hammer leg press: -180 for 30 reps (middle placement on foot platform) -180 for 20 reps (foot position = top) -180 for 20 reps (bottom position - I didn't like these) -270 for 15 reps (middle) -270 for 12 reps (top) 3) hammer incline press: 90 (per arm) for 20 reps 4) cable chest raises: 4th weight, 30 reps 5) cable wolverines: 3rd weight, 30 reps (I should do the 4th weight next time - I don't know why I lowered it to 3) 6) hammer wide grip pull downs: 70 for 30 reps. Stretched chest & back. Like I said, it took longer than usual, so I'll have to work on that. But I got 20 eps with 185 on flat bench again, so that's awesome. Now I just have to do that every time and increase my reps with the 205. :)

Rep chest day I weighed myself today and somehow got back up to 167, which is a good thing, really. My goal is to get 20 reps with everything. I once got 20 with 185, but then caught the flu and some other stuff, which knocked my weight down to 162, so I've been working my way back up. Today, I reached my return goal with the 185. So, I asked my buddy if I should go back up to 195, or do what we used to do when increasing weight, which was add a 2.5 to each side (190)? He explained to me, basically what I discovered the during my time with the 195, which is that by going up with my middle set, I had trouble going up in reps with the heavy set. But since I got 20 with the middle weight now, that shows that I'm getting stronger again. So this time, I won't increase any weight until I reach 20 reps with the heavy set. THEN, I'll increase both the middle and heavy sets (by what, wells see hen I get there). My only concern is getting 20 reps with the 185 again. Was this a freak-set (good lunch, more rest time between sets, etc.), or will I do this every time now? We'll have to see.