Week 1 Training Journal – Monday 13/06/2016

Gym: Brain and Brawn, Morley

Chest

  • Started with some ab work and warming up the shoulders thoroughly
  • Main move
  • Floor Press
  • Laid on the floor bench press

Lower the weight until your triceps are resting on the floor.

Stay tight and press.

I started at 5’s and worked down to 3’s then singles.

Topped out at 90kg with a three second hold.

Then:

I stepped up the work…

  • Incline Dumbbell Press 27.5 kg 15 reps slow strict full range reps

Could not have done 16.

  • Then Chins right after 15 reps 20kg added

Then right after:

  • Dips no weight – strict and slow pause bottom pause top contraction 12 reps could not have done 13

Quick drink

  • Sled pull 40kg 3 rounds there and back combined with side chest poses – this killed the chest and is very hard after doing some drill work
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