Monday, 21 May 2012

PB: 40kg (88lb) Bench Press for 14 reps

New personal best for repetitions on this age old simple routine.  I went on to complete another three sets, though progressively fewer reps on each.  I go to failure on everything at the moment, with the regime I am following, so it's fairly difficult to maintain the same repetitions for each set, unless I want to rest for longer and potentially be in the gym for in excess of an hour!

My last effort was 12 repetitions at this weight, so 14 is a good step up.  Though 14 is now too many and I need to grab something heavier.  Unfortunately, dumbbells only go up to 40kg here, so will be looking to find a new gym in coming weeks.  However, I am offloading next week, so there isn't any immediate rush.

Today's workout was as follows:
Dumbbell bench press:
    Set 1:    40kg x 14
    Set 2:    40kg x 9
    Set 3:    40kg x 8
    Set 4:    40kg x 7

Dumbbell Shoulder Press:
    Set 1:    24kg x 11
    Set 2:    24kg x 8
    Set 3:    24kg x 7
    Set 4:    24kg x 6
Weighted Dips:

    Set 1:    40kg x 9
    Set 2:    40kg x 5 + 2 eccentric
    Set 3:    40kg x 4 + 1 eccentric

Push-ups to failure: 30 repetitions

Disappointed with the Dips, had pushed 40kg for 12 a couple of weeks ago, so not sure what's going on there.  Similarly, the shoulder press seems down, so the offloading week next week hasn't arrived too soon.  Up on finisher push-ups though, so pleased with that; this shows chest endurance is improving, despite endurance going into decline with triceps and shoulders.

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