2016-01-25 training log

You work to make due with what you’ve got.

Due to circumstance, I have to modify my gym time. The key tho is to still get good work in, using what’s available to me.

So when all I’ve got is dumbbells up to 40 lb and an adjustable bench well… you do what you can to bring up the intensity and workload.

I am slightly starting on my new plan. I am going 3x/week, with a push/legs/pull sort of approach of the LRB-template. I just don’t have full facilities to work within.

So do my warmup, then start benching. To bring it up my approach was to use the 40’s, work sets of 10, rest 30 seconds between each set, use a 3-0-1-0 tempo, and really focus on just using the pectoral muscles to move things. That was fairly decent, with the last couple sets feeling it somewhat.

Then onto flies, doing a few more sets than I’d normally do just because again I needed the workload. Lateral raises. Again, a little more workload than normal. See here on these, I normally do less than 40 lb anyways so it worked out alright.

Finally, overhead triceps extensions. Never done these, but they’ll be part of my LRB work so I figured why not do that for the triceps work. I probably could have gone heavier but I figured 20-rep sets would be good. I really liked these — got a great range of motion, far more than on other extensions type exercises. And it does make me think that I should NOT go too heavy on these lest my elbows hate me in the long run.

In the end, about an hour of work, had a pretty good pump, and not too bad given circumstance.

  • Dumbbell Bench Press
    • 20e x 10
    • 30e x 10
    • 40e x 10
    • 40e x 10
    • 40e x 10
    • 40e x 10
    • 40e x 10
    • 40e x 10
    • 40e x 10
    • 40e x 10
    • 40e x 10
    • 40e x 10
  • DB Flies
    • 25e x 12
    • 25e x 12
    • 25e x 12
    • 25e x 12
    • 25e x 12
  • Lat Raises
    • 20e x 10
    • 20e x 10
    • 20e x 10
    • 20e x 10
    • 20e x 8
  • Overhead Triceps Extensions
    • 20 x 20
    • 30 x 20
    • 30 x 20
    • 30 x 20
    • 30 x 20
    • 30 x 16
Advertisements

Join the discussion!

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s