Today was chest day, with a little medial delts, biceps and abs thrown in. And, I don’t care how many people at the Fit Expo told me that I “look great as usual”. Right now I’m the fattest I’ve ever been. At 190 I’m at 13.1% bodyfat. This means I need to lose about 20 pounds of fat to get back down to contest shape. Fortunately, I’m on a mission and I have roughly 20 weeks to get it done.
Here’s today’s workout:
Bench Press (90-120 sec rests) 95X15, 115X12, 135X10, 165X8, 185X6, 205X5, 215X3, 225X5 (this was pretty good considering I haven’t benched over 185 since Oct)
Incline Press (90-120 sec rests) 135X8, 155X8, 175X8, 185X6, 155X10 (excellent considering I haven’t Inclined over 155 since Oct.)
Pec Fly Machine (30 sec rests) 60 lbs for 4 sets of 10
Lateral Raise Machine (30 sec rests) 30 lbs for 4 sets 12, 10, 8, 7
EZ Bar Curls (30 sec rests) 40 lbs for 4 sets 12, 10, 8, 8 (I know….lame!)
Hanging leg/knee raise (60 sec rests) 5/5, 4/6, 1/9 (I haven’t done any ab training since about Oct)
I’m sure I’m going to be feeling this workout tomorrow. The weights and reps seem pretty wimpy, but (again) I’ve spent the last 3 months doing easy training to try to let some injuries heal. Still I was feeling some pain in the spot where I had the small tear in my right pec last March. The good news is that my shoulders and elbows felt pretty darn good today! My wrist crunches and hurts on the Pec Fly Machine. I know that is not gonna go away until I have surgery to fix it….if that’s possible. I had to give up DB Lateral Raises about 6 weeks ago because the crunching and pain in my wrist was way too much on that exercise. Good thing we have a good Lateral Raise machine at Hyde Park Gym. I took some video during my workout today. As soon as I figure out how to get it uploaded I will post some vids. Yes….I’m a computer-moron!