3-S Workout #15 - Chest (And H1N1 Pandemic)
Only about a quarter of the usual people at the gym last night. People were talking about all the friends they have who are home with the flu. The front desk girl says gym use is down about 50% since last week. The H1N1 pandemic is here, along with the regular flu. My wife and I don’t qualify for the vaccine yet, we aren’t in a high risk group. I’ll keep my fingers crossed that we can avoid getting sick. I’m sorry that people are sick but on the positive side I didn’t have to wait for any equipment!
It was ten days since my last chest workout and I was chomping at the bit to do some heavy lifting. I warmed up with some light rotator cuff work and light chest sets. Here’s what followed:
STRENGTH:
Incline Barbell Bench Press: I often struggle with this one, and I haven’t done it in awhile. Turns out I under-estimated the weight I was capable of. I will know better what weight to use for next time. I did: 145×6, 155×6, 165×8
Flat Dumbbell Bench Press: I was also a little stonger on this one than I had anticipated. First set 80×6 I could have easily done 2-3 more reps. Second set used 90’s and did a solid 8 reps. I guess in order to be in the 4-6 rep range on this one I need to use the 100’s or even a little higher? Mind boggling.
SIZE:
Dips: Two sets of 10. Second set felt a great burn.
Decline Dumbbell Bench Press: 75×10, 75×8 (failed).
SHOCK:
Tried something different, a Giant Set. Pushups x10, Incline Dumbbell Flyes x10, Flat Dumbbell Presses x10, Plate Pushes to failure. Exhausting. Did it a second time!
Ended off with a drop set of high cable crossovers: 50×15, 35×15, 20×20.
After the lifting I hopped on the treadmill for some HIIT. I only got in 12 minutes before my hamstrings started to cramp up a little, not surprising given the heavy leg work I did 48 hours earlier. I guess 12 minutes is better than nothing.
Woke up this morning physically and mentally exhausted. Instead of rushing down to work I decided to shake up my routine. Cooked a big breakfast and enjoyed it thoroughly. Then I had a long hot shower, and my wife and I went for a walk on a cool but sunny autumn day. This made me feel a lot better and I think I’m ready for several hours of quality work now.
Sometimes I can accomplish more work in a few hours when I’m feeling good than I can in a full day if I’m tired or not mentally focused. It’s the same thing at the gym - quality wins out over quantity every time.
November 4, 2009 at 8:45 am
Looks like you were a definitely a lot stronger than you thought you would be on the chest excercises. A great way to begin the day, workout, great breakfest and a walk with the Mrs. Have a productive day at work.
November 4, 2009 at 8:54 am
I personally don’t get worked up over H1N1. People get sick every yr from the flu, and people die each yr from the flu. I think the media & gov’t have created a lot of irrational fear. A relative handful of people have died from H1N1, just as in other yrs from the flu. It reminds me of the the panic several yrs back over SARS, bird flu, etc. A LOT more people die on the highway from drunk drivers every yr than from these illnesses.
Great workout Tony. You’re right on about quality over quantity. Have a great day.
November 4, 2009 at 9:13 am
Great work! I agree with you on the quality issue. I am much more efficient and effective when I am recharged an happy.