OVER 40 MUSCLE

I was really pleased with my chest workout today. I was able to increase weight on my bench (getting closer to my goal). My current chest routine consists of 5 exercises (2 pressing movements, 2 fly movements and 1 cable movement). The rep range is from 4-6 on the first exercise to 12-15 on the fifth. Every couple of weeks I will move the different movements around within the workout thereby adjusting the rep range for each exercise.

Here is what I did today:

CHEST
Barbell Bench Press – 3 sets of 6 @ 155, 166 and 185
Incline DB Flyes – 8 @ 30 and two sets of 8 @ 35
DB Press – 2 sets of 10 @ 55, 8 @ 65 and 6 @ 65
Machine Fly – 3 sets of 12 @ 80
Cable Crossover – 3 sets of 12 @ 40

TRICEP
Overhead DB Extensions (two hand) – 12 @ 55, 10 @ 65 and 8 @ 70

Tomorrow is quads (power), calves and some cardio. The knee is feeling much better. I will take it easy on the squats and lunges. I have not had pain in the knee since Friday and I actually ran for 2 minutes on the treadmill during warm-up today without pain. Hopefully, what I felt last Wednesday was just old age sending me a reminder – and not an injury. We’ll see.

This entry was posted on Tuesday, April 24th, 2007 at 4:13 pm and is filed under Training. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.