Workout 27/04/2016 – a mentally challenging arm day

This arm day was challenging, both physically and mentally. Mostly mentally. My PT got me doing some new arm-based exercises that, while I’ve done similar moves before, really pushed my comfort zone in terms of seeing what my dodgy shoulders are capable of. The only reason I completed the movements and allocated sets and reps is because I completely trust my PT in terms of what he knows my body is capable of and when it’s ready to have its limits pushed, and because I completely trust his spotting.

He got me doing bench pressing today, which I’ve definitely done before, but today we really worked on technique. Turns out I’ve been starting with my arms angled back (towards my face) and bringing the weights down on an angle (towards my face), so moving the weight towards my hips more was a big adjustment. He also reduced the weight I used for my second set of reps on the dumbbell bench press, so that I could work on the technique.

The horizontal flies were a super new thing for me, and very scary from a mental perspective. PT originally handed me 4 kg weights but we dropped them back to 3 kg – if I’d been doing less reps 4 kg might have been a go-er, but not doing 24 in a row! Ultimately I needed the 3 kg to push through my sticking point at the bottom of the movement, but could have gone up a few kg for the rest of the movement.

3 sets:

  • 6 x barbell overhead presses (20 kg)
  • 12 x dumbbell side raises (4 kg each hand)
  • 24 x dumbbell overhead presses (4 kg each hand)

2 sets:

  • 6 x barbell bench press (25 kg)
  • 10 x dumbbell bench press (8 kg , 7 kg each hand)
  • 24 x horizontal flies (3 kg each hand)

Workout 7/03/2016

Oh no! I forgot to write up Monday’s workout! Out of order. Bugger. Oh well! Arm/back/upper body workout, and my PT told me he thought I was having a strong day. When he says that I’m normally thinking to myself ‘hey, these weights are actually manageable and I’m keeping good form’ so that’s good.

Barbell complex x 3

15 kg x 8 reps, 15 kg x 10 reps, 20 kg x 8 reps

  • Bicep curl
  • Overhead press
  • Normal grip clean
  • Wide grip clean
  • Upright row (note: final set was with 15 kg for 8 reps, not 20 kg)
  • Bent over row
  • Clean and press

3 sets:

  • Lat pulldown x 10, 8 (25 kg) – 3 seconds down, 3 seconds up

Workout 11/02/2016

Arm/back/shoulder day today. I forgot to take note of weights, so most of these are estimates, but that’s ok.

3 sets:

  • 10 x overhead barbell presses (20 kg)
  • 10 x angled full-motion (chest to bar) push ups
  • 20 x single-armed snatches (10 kg, 10 x each arm)

3 sets:

  • 20 x free-weights machine rows (10 x two different types of grips)