May 20, 2016
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Dumbbell Bench Press |
44kg
10x
44kg
10x
44kg
10x
44kg
10x
|
40 | 1760 |
| 2 | Leverage Iso Row |
70kg
12x
70kg
12x
70kg
12x
70kg
12x
|
48 | 3360 |
| 3 | Incline Bench Press |
42.5kg
12x
42.5kg
12x
42.5kg
12x
42.5kg
12x
|
48 | 2040 |
| 4 | Dumbbell reverse fly |
12kg
12x
12kg
12x
12kg
12x
|
36 | 432 |
| 5 | Standing Barbell Shoulder Press |
32.5kg
12x
32.5kg
12x
32.5kg
10x
35kg
4x
35kg
4x
|
42 | 1385 |
| 6 | Dumbbell Front Raises (Dumbbells) |
16kg
10x
16kg
10x
16kg
10x
|
30 | 480 |
| 7 | Straight Arm Pushdown |
30kg
9x
30kg
9x
30kg
9x
30kg
10x
|
37 | 1110 |
| 8 | Dumbbell Lateral Raises |
14kg
12x
14kg
12x
14kg
12x
|
36 | 504 |
| Total | 317 | 11071 | ||
Notes
Exercise 1 and 3 were actually swapped, I did the incline benches first. This seems a better approach, because it's a good warmup for both the DB bench presses and overhead presses that follow, saving some time. And being fresh for the incline might be a better priority.
I think I figured out my problem with the launch on the OHP on heavy days from a certain weight up. I noticed how, as the weight increased, I've been cutting the full ROM short. I only let the bar go down to my chin before using a stretch reflex to move it back up. So the bottom part of the motion doesn't get trained enough. I've added two sets with heavier weight and strict form (bar coming to rest on the clavicle each rep) in this workout to help fix things. Let's see how it pans out over time.
