Day 1 Train For Gains

Writing this in the early evening on this hot sticky but stunning day, I can already feel my chest starting to ache.
As soon as you have read this entry head on over to the programs section and check out this Train For Gains Program.
After the all body thrashing at the weekend that signalled the end of the HIT program for a little while, but all will be explained in that section for you.
This morning I was thankful for an early session before this heat, I was also excited to start afresh.

ce18008773b13c8b80dd9cf7cf6388e9

Reg Park 1958 

Today was Day One
Chest and Back
Gym- Brain and Brawn

Sit Ups 2 x 20 5kg
Hyper’s 2 x 20

Chest
Flat Fly 20kg 20 reps
No rest
Bench Press 60kg 6 reps
Rest
Then again
Flat Fly 20kg 20 reps
Bench Press 60kg 3 reps

Then
Incline Press 2 sets 60kg 12 then 10

Then
Back
Pull Over 30kg 15 reps
No rest
Chin (shoulder width grip) 15 reps
Rest
Then again
Pull Over 30kg 15 reps
No rest
Chin (same grip) 15 reps
Then
Bent Over Rows 2 Sets 90kg 7 then a 6
Shrugs 90kg 2 sets 12 and 12

Awesome session, chest was hard, hence the ache.
The weights where light on some and too heavy on others, it will settle in. I’m looking for an 8 – 12 range. Again check out programs you will find out all you need to know. I can sync the two then, and cover everything for you.
Love to ya all Ian x

5 replies
    • Ian Duckett
      Ian Duckett says:

      Hey Markus –there is 4 of us and we move like clock work –it took us 50 min warm ups included x If you do this on your own it should take you around 30 min x Ian

      Reply
      • Markus
        Markus says:

        Oh i frorgoz 🙂 , you are 4………… i guess alone it would be 35-40 minutes for me ……………….Thany Ian

        Reply
    • Ian Duckett
      Ian Duckett says:

      I change all the time mate –thats how I keep improving and never stay still –6 weeks there will be changes again x I just do what I think I should do at the time and keep it simple x You know me x

      Reply

Leave a Reply

Want to join the discussion?
Feel free to contribute!

Leave a Reply

Your email address will not be published. Required fields are marked *