I started on a new program today as I mentioned in the last update.
For chest today I started with 2 sets of 25 pec dec to warm up, then a little stretching and into flat bench press. Actually today I used a hammerstrength bench press machine but I will probably go to free weights next time. On bench press I am doing as follows:
1 x 25 reps warm up set.
1 x 12 reps
1 x 10 reps
1 x 8 reps.
Increasing the weight slightly each time. My plan is to try to progress through out the program, so by the end of March I can do 12 reps with the same weight that I could only do 8 reps to start with. That’s the goal, but we’ll see how it goes. Hopefully I might be able to go even heavier.
After bench press I did 1 x 25 reps and 3 x 12 reps of incline dumbbell flyes, and then incline dumbbell press with the same strategy as for bench press earlier on.
After this I did 3 x max reps of pushups on the bosu, and then 3 x 12 and 1 x 25 cable scoops.
Also tonight I did about 25 minutes boxing workout for my cardio & conditioning. The weather is nice at the moment so training outdoors is not an issue, unlike last week which was too hot (early in the week) and too wet later in the week.
For dinner this evening i improvised a surprisingly good chickpea & cauliflower curry which I had with some qinoa and tofu. This is a part of my plan to increase my cruciferous vegetable intake as well as getting a good home cooked, non-processed meal with lots of protein, fibre and lower on carbs in the evening. I carb up during the day, but for dinner I am trying to steer clear of breads, rice, etc.
That’s all for now. Tomorrow I will be training my back.