So my partner in crime managed to disassemble his arm at the weekend so I was flying solo last night for Chest! But with some good rock playing in my ears and the kind help of some strangers I powered through! My shoulder is definately getting close to being better and I once again got my 44kg incline dumbells done, so happy all around.
3rd week on FST-7 Training and this time a changed it up to some flat dumbell presses this week simply because others seemed to always be once step ahead at stealing the benches etc I wanted!
CHEST
Seated Chest Press - 4 Sets
- 16reps, 12reps, 10reps, 8reps
- Weight increased each time
Incline Dumbell Press - 4 Sets
- 28kg x16, 36 x10, 40 x6, 44 x5
- Doing this only spotted on the final set really showed me what i can do on my own but did take its toll!!
Flat Dumbell Flies - 4 Sets
- 20kg x16, 20kg x15, 22kg x12, 22kg x12
- Really able to focue these lifts now and keep the pressure on the chest muscles and work nice and strict. Very happy with these!
Standing Cable Flies - 4 Sets
- 20reps, 16reps, 12reps, 12reps
- Weight increased each time up until 3rd set.
Dumbell Presses - FST-7
- 7 Sets, 15reps, 30secs rest
- 20kg dumbells
ABS
I used the power plates this week for this session which was a unique change.
Plank - 2 Sets, 60secs
Side Plank Raises - 2 Sets, 30secs per side, 20reps
Extended Leg Crunches - 60secs, 50reps
Really nice change and a good ab session. I am trying to vary my ab training throughout the week now to hit as many angles as possible and keep the waiste tight and core strength up.
Good solid routine Lex. Good TROG this one mate!
Cheers James,
Lets hope the legs come in in time for one of the BNBF comps this year!
Really in the groove of training now and seeing good solid progress so just a matter of staying smart and healthy :)
Hope the back is easing up for you, I know its a real soul sucker when you're restricted by something out of your control.