i had one of those days on Friday where work was hectic and stressful and exhausting… really couldn’t be bothered training, but i new i wasn’t gonna train for the next two days (due to working + gym closing before i finish work) so i dragged my unenthusiastic arse over to Collins street gym to train arms.
WELL, in the end it was a pretty good workout and i felt awesome by the end of it. If had just gone home instead? i’d have been bored outta my brain within 1/2 and hour and kicking myself for not training!
Anyway that was the end of that program, so today I’m working out my new program and going to train chest at 2pm.
So far I’ve written up my chest program and it is gonna be pretty simple and a throw-back to the sort of strategy I did for a long time until recently when I started learning / trying some new approaches. For this month though, i just wanna go in and try to lift heavy for 6 – 8 reps!
Chest routine as follows.
Flat Bench Press 3 x 6 – 8 reps.
Flat Bench Press 1 x 25 reps.
Dumbell Flyes 3 x 8 – 12 reps.
Dumbbell Flyes 1 x 25 reps.
Incline Dumbell Press 3 x 6 – 8 reps.
Incline Dumbell Press 1 x 25 reps.
Cable Cross Overs 3 x 8 – 12 reps.
Cable Cross Overs 1 x 25 reps.
Perfect pushups x 50.
The Perfect pushup is a thing that my friend Pokey got me for xmas, and basically i’ve decided to do my full routine at gym, then come home and grunt out 50 pushups on these things. It should be a nice pump at the end!
The general strategy at the gym though is to just get in and push out some heavy reps with no pre-fatigue, and then you move on to flyes which stretches the chest out nicely, ready for it to fill up with blood again when you go back to heavy reps on the dumbell press. I’ll keep the 1 x 25 pump set in there as well, and finish off with cable cross overs because they’re awesome. I will probably put some ab work in there as well.
Later on I plan to drag out some of my old program cards to get ideas for back, shoulders, arms and legs. I’ve been mixing it up a lot lately, so going back to my old style of training for 6 weeks should make things interesting.