Day 2 – 13/01/2015

Day 2 – 13/01/2015

Training Focus

Exercises – 45 Minutes
a. Bench Press – 12 / 10 / 8 + 8
a. Burpees with a Press – 45 seconds
b. Incline DB Press – 12 / 10 / 8
b. DB Snatch – 30 seconds each side
c. Bent Over Cable Chest Fly – 16 / 12 / 8 + 8
c. Assisted Dips – 16 / 12 / 8
c. Bicycle Crunches – 45 seconds
d. Tricep Pulldown (EZ handle) – 20 / 16 / 12
d. Dips (seated) – 45 seconds

The structure of the session involved supersets, with each letter representing a respective superset, and ideally minimal rest in between each set.

My food and timing of meals for this first week will take some getting used to. I know what I should be eating, how I should be eating and when I should be eating but I just have to work it back into my life. I am hoping that by next week I will be diarising my meals and timings.

Bit of shoulder pain and referred pain when performing the burpees with the press, which meant I eventually just performed a regular burpee. I have physio tomorrow for glute/lower back issues so think I will discuss the shoulder issue. With that said, still a great first chest session and looking forward to what is to come. Please feel free to comment with your experiences, exercise and nutrition advise, links to articles etc.

Cheers for reading and I hope you are achieving your dreams,


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