Skip to content

Keep pushing yourself, get results!

April 3, 2013

Ah, Wednesday turned out as a great day, continued my studies, spent the afternoon at the gym and get another personal best smashed!

If you keep pushing yourself in the gym and the weights you currently are working with and stick to the same exercises, it will be an easier ride to track your progress and actually progress some.

I know I’ve talked about this before so I won’t dedicate this post to commitment and progressive overload, just want to remind you on how important it is.

If you get to the gym and instantly feel that you won’t be able to lift the same weight like last week, don’t worry too much, just adjust the weights accordingly for that day, as long as you keep yourself in the heavier ranges of weights that you can handle, progression will still happen for you.

* If you feel like death before even going to the gym, stay back home and rest!

Here is what I managed to push myself through today:

  • Barbell Bench Press:
    • 36 kg x 6 reps
    • 44 kg x 5 reps
    • 60 kg x 5 reps
    • 80 kg x 3 reps
    • 90 kg x 1 reps
    • 100 kg x 2 reps
    • 105 kg x 1 reps – Personal best @ 80.5 kilogram bodyweight = 1.3 x bodyweight !
    • 90 kg x 4 reps
    • 80 kg x 10 reps
  • Incline Dumbbell Bench Press:
    • 34 kg x 5 reps
    • 34 kg x 5 reps
    • 26 kg x 8 reps
  • Chin-Up:
    • 10 reps
    • 8 reps
    • 5 reps
    • 9 reps
  • Dips – Triceps Version:
    • 5 reps
    • 8 reps || weighted || 20 kg
    • 8 reps || weighted || 20 kg
    • 10 reps
  • Bent-Over Rear Delt Raise:
    • 14 kg x 10 reps
    • 14 kg x 10 reps
  • Close-Grip Standing Barbell Curl:
    • 20 kg x 23 reps
    • 20 kg x 16 reps

Got home, downed a double scoop of Impact Whey and then had this fine dinner!

photo 2 (6)

Sweet potato fries, rice and chicken fried with baby spinach and broccoli!

Advertisements

From → Training

2 Comments
  1. Good job on the PB, I’m still waiting for you to put down a really big DL!

Leave a Reply

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

%d bloggers like this: