January 9 - Chest day

[meegbear]

Today was my first chest workout in over 2 months. A friend who I give a ride to the gym has done bodybuilding and told me that I should do about 60% of what I was doing before I stopped. That was about all I could do.

I did some flat benches on a Smith rack and was doing OK. The last set, I figured I'd another 20lbs. One-Two and on the third lift, I lost form, almost dropped the bar on my chest and I stressed to put the bar back. The rest of the workout, I took it easy, but still felt it.

It'll be a few weeks before I'm back to the old weights, and while I know the body will react positively, but I didn't think I lost that much. The rest of the week should be interesting.

I finished with abs, 15 mins on the bike and 20 mins moderate walking on the treadmill. Since I did legs yesterday and I'm feeling them today, it was a good cardio set.

[MemphisTiger]

1. Chest back and shoulder day

Superset fever

Decline BB Bench press s/s wide grip pull ups
Incline BB Bench press s/s narrow grip chins
DB Bench press s/s underhand BB rows
DB flat flyes s/s DB pullovers

DB Laterals
DB front raises


Gave out after that almost puked a few times. I drank an amino acid drink right before and I don't know if that had anything to do with it. I also reduced my rest period between sets. Great workout.

[meegbear]

2. I used to do a similar program ...

Chest/Shoulders/Tris
Back/Bis

Now, I do one "part" a day:

Monday: Legs
Tuesday: Chest
Wednesday: Back
Thursday: Shoulders
Friday: Biceps / Forarms
Saturday: Triceps

[MemphisTiger]

3. I did that for a long time and I'm switching to this program

so I can fit long cardio sessions in on my non weight training days to cut some bodyfat.
That is a nice looking split. Nice to see you included forearms, I'm pretty bad about neglecting mine.

[seemunkee]

4. deadlifts

still slowly building only up to 205 today

[meegbear]

6. Haven't done those in a looong time ...

probably won't for a while either. Back is tomorrow, so maybe I'll try a couple.

[MissMillie]

5. I'll be working out this afternoon

45 minutes cardio (either a run or elliptical)

and it will be an upper-body workout day in the weight room.

[meegbear]

7. Cool!

Keep it up babe!