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Monday, March 17, 2008.
approximately 9pm-10:10pm
took a two week rest before jumping back into working out.. first workout, still figuring out the weights so to speak.
The layout of my journal will be as follows:
Exercise
weights/reps -Comments
Comments: more...
Machine Flat Press
30/20 - felt too easy, will raise to 40lbs next time.
50/12 - felt it more on the delts, delts burning near the end... not sure if this was quite sub-failure...
50/8 - feeling sub-failure on delts more than on chest..
50/8
Comments: Really feeling it on my delts more than my chest..
Low Incline
We only have one low incline bench on my gym, and some dude beat me to it first
So I went ahead and did cable flyes next...
Cable flyes
3/20
2/12 - should have done 3 again..
3/8 - not sure if it went to sub-failure..
2/26 - hmm should I stick with 3? I felt like I could do more than 26 but it did start to burn near the end...
Comments: I feel like pulling all the way down, full rep or past full rep even, will give the most "squeeze" peak contraction on the chest. Your thoughts? I only applied 3/4 on the way up because of this.
Low Incline DB
Finally got the Low incline, so after my cable flyes I went to the low incline bench.
30/9 - my delts are giving out...
30/ 12 - hmm was able to do more..
40/8
30/10 - could have squeezed out a few more..
Smith Military Press, front
10/20
10/6 (i think)
10/8
10/10
Triceps Press downs
3/12 - I guess I should've used 2...
2/12
3/8
2/10
One Arm Press Down
2/(right)20, (left)18
2/12, 12
3/8 (could've done a few more..), 7 (i think i may have went to failure on my left but not on my right)
2/21, 13
Comment/Question: I guess my right tricep is stronger than my left.. should i train in a way to make my left arm catch up with my right? For example, if 50 lbs. gives my left arm 8 reps to failure then just use that for my right too even though I know that 8 reps won't get me to failure?
Cardio Gym was closing down, and they turned off all the cardio machines except one was still on... so I managed to hop on and get my 10 mins. lol. Level 5 on the ski machine.
Question:
If I can do more than the recommended rep range, do I go for it? Like If I could do more than "8" on the third set do I keep going?
approximately 9pm-10:10pm
took a two week rest before jumping back into working out.. first workout, still figuring out the weights so to speak.
The layout of my journal will be as follows:
Exercise
weights/reps -Comments
Comments: more...
Machine Flat Press
30/20 - felt too easy, will raise to 40lbs next time.
50/12 - felt it more on the delts, delts burning near the end... not sure if this was quite sub-failure...
50/8 - feeling sub-failure on delts more than on chest..
50/8
Comments: Really feeling it on my delts more than my chest..
Low Incline
We only have one low incline bench on my gym, and some dude beat me to it first
So I went ahead and did cable flyes next...
Cable flyes
3/20
2/12 - should have done 3 again..
3/8 - not sure if it went to sub-failure..
2/26 - hmm should I stick with 3? I felt like I could do more than 26 but it did start to burn near the end...
Comments: I feel like pulling all the way down, full rep or past full rep even, will give the most "squeeze" peak contraction on the chest. Your thoughts? I only applied 3/4 on the way up because of this.
Low Incline DB
Finally got the Low incline, so after my cable flyes I went to the low incline bench.
30/9 - my delts are giving out...
30/ 12 - hmm was able to do more..
40/8
30/10 - could have squeezed out a few more..
Smith Military Press, front
10/20
10/6 (i think)
10/8
10/10
Triceps Press downs
3/12 - I guess I should've used 2...
2/12
3/8
2/10
One Arm Press Down
2/(right)20, (left)18
2/12, 12
3/8 (could've done a few more..), 7 (i think i may have went to failure on my left but not on my right)
2/21, 13
Comment/Question: I guess my right tricep is stronger than my left.. should i train in a way to make my left arm catch up with my right? For example, if 50 lbs. gives my left arm 8 reps to failure then just use that for my right too even though I know that 8 reps won't get me to failure?
Cardio Gym was closing down, and they turned off all the cardio machines except one was still on... so I managed to hop on and get my 10 mins. lol. Level 5 on the ski machine.
Question:
If I can do more than the recommended rep range, do I go for it? Like If I could do more than "8" on the third set do I keep going?
