Sunday, August 07, 2005

Program Winding Down: Chest/Push

I don't post my workout details every day because they don't change all that much from day to day. However, program #1 is winding down. It has been approximately three and a half months since I began this program back on April 26.

Around Thursday, man-in-charge will be designing a new program for me. I don't expect it to be all that different; the BP, squats and deads will likely stay, but the assistance exercises might change. He might have me do some single arm and single leg work, since I know my right arm and leg are stronger than the left.

I've thought about asking him to design a 5 day split instead of 4, and do Chest/Push, Quad-Dom, a middle day of GPP, Ham-Dom, and Back/Pull. I'll see how the rest of the week goes before I decide. In any case, I have one day left of each type. Today was the last Chest / Push day of the program. The weights themselves aren't anything to write home about; the important thing is that I am no longer on my couch morphing into a three-toed sloth. Here's how the session went:

Bench Press
1 x 8 @ 20 Kg / 44.1 lbs
1 x 8 @ 32.5 Kg / 71.7 lbs
1 x 8 @ 40 Kg / 88.2 lbs
1 x 8 @ 35 Kg / 77.2 lbs
1 x 8 @ 32.5 Kg / 71.7 lbs

Push-ups (Here I'm doing push-ups while leaning against something, with the goal to eventually do them on the floor, and then add weight to my back. L2 means that I am leaning against a bar that is on the 2nd lowest rung of the squat rack, L1 mean the lowest rung.)
1 x 8 @ L2
1 x 8 @ L1.5
1 x 8 @ L1
1 x 8 @ L2
1 x 8 @ L2

Close Grip Bench Presses
1 x 8 @ 20 Kg / 44.1 lbs
1 x 8 @ 26.5 Kg / 58.4 lbs
1 x 8 @ 32.5 Kg / 71.7 lbs
1 x 8 @ 30 Kg / 66.1 lbs
1 x 8 @ 27.5 Kg / 60.6 lbs

Infraspinatus Exercise (See here, but seated, with an EZ curl bar instead of dumbells, both arms at the same time, and with a more limited range of motion, chest to chin.)
1 x 8 @ 10 Kg / 22 lbs
1 x 8 @ 16 Kg / 35.3 lbs
1 x 8 @ 20 Kg / 44.1 lbs (Failed at rep 7, then added another. Strangely enough, the right side was the one that got tired, and that's usually my stronger side.)
1 x 8 @ 15 Kg / 33.1 lbs
1 x 8 @ 15 Kg / 33.1 lbs

And then ab work: 5 sets of 12 of leg lifts, 5 sets of 12 of stomach vaccuums.

Onwards and upwards.

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