July 24th. Chest.
Ok, so in my last post, I updated as to how hectic things have been and why I havent been able to get to the gym all month. So I went and did a total body workout that just wasnt too great. Anyway, after that night, I just felt like I needed to retool things, so I spent the week just doing cardio every day and doing my marathon training, and I spent some time looking at different training methods such as S.P.O.T. training and A.R.T. training, and researching different articles on bodybuilding.com about training different bodyparts different ways. There was alot of good information and helpful tips and ideas, but when it all came down to it, I decided to just go back to basics and do what worked best for me in the past. My goal on here is to get back the abs that I had when I was 21, well, the way that I got those abs and that body was through hard work, a high protein diet with no soda, no cheating, no crappy food at all, consistent ab work, consistent cardio, and training each bodypart on its own day. So I have decided to go back to doing that. I need to write it down on my bodyspace page, but I have it all written down in my sidekick. I am now gonna train each bodypart on its own day, and work it nice and hard. I am gonna train calves every other workout with chest, legs, and back, and work abs with biceps, triceps, and shoulders. I am gonna do cardio 20 minutes twice a day on non marathon training days, once after my workout, and once in the morning when I wake up, or at night after work if I decide to work out in the morning. I am planning on working out at night after work, but I wake up and feel good, then I will try to work out in the morning so that I can have my nights to go out with Heather and enjoy Vegas. Since saturday is my long run for my marathon, that will be my off day, and I will take extra days off as necessary to accomodate my schedule, or when Im sore and need extra recovery time, but hopefully I wont need too many days off. My diet is going to be more strict, and Im cutting out caloric beverages completely. So today was my day off of work, so I went to the gym during the day. It was crowded, which I hate, and which is why I prefer to work out late at night after work, but I still had a really good workout. Heres how it went:
Incline dumbell press: warm up set 30×15, 45×10, 55×10, 65×8, 70×5.
Hammer machine incline press: 135×10, 135×10, 155×10, 185×7.
Superset:
Standing Calf: 3 sets of 255×25.
Seated Calf: 3 sets of 90×25.
Superset:
Machine press: 130×10, 150×10, 190×8, 220×6 with dropset.
Pec Deck Fly: 62.5×10, 62.5×8, 62.5×4.
Cable Crossover: 35×10, 45×10, 45×8.
