Hello everyone, today is day 2 and we are doing a heavy chest and triceps exercise. We generally do chest before triceps because we use a lot of triceps in our chest exercises and if we tire them out first we won't be able to do the chest exercises. When we go to the gym we don't have a routine because your body eventually adapts to the routine and plateaus. We don't want that so we try to change our workout every time, even if it's just switching out 1 exercise for another. When we go to the gym is when we pick the exercises we want to do and also chest is good to do with a spotter so you should bring a partner!
Our first exercise is probably the one of the most popular lifts. The bench press, which requires a lot of power and should be done with a spotter watching you. You'll notice in the video that I fail around my eighth rep and Mike has to come in and help. If he wasn't there I would probably lower the bar because my muscles would fail and it would choke me to death which would be an awful death. Do you want an awful death? Probably not. Don't bench alone.
2 Warm Up
2 Sets 8-10 reps
Mike (135,145)
Jeff (145,155)
Our second exercise is the incline dumbbell press. It's kind of like the incline bench press, but I like it better because you get to move your arms in and it gives you a better range of motion. You can't do that with the bar because your hands stay in the same place at all times. Also the weight should not be your exact incline bench press. It should be slightly less since your hands are separated and you have less power.
3 Sets 8-10 reps
Mike ( 45's, 45's, 47.5's)
Jeff (45's, 55's, 60's)
Our third exercise is cable flyes. You'll notice in the video that Mike also changes the position of the cables and this is just to work your muscles from a different angle. It is in general a similar lift. Also you'll notice I told Mike to flex and he did, but the wrong muscle. I read that when you flex the muscle your working out you tear it a little more and it will help it grow slightly better. Instead Mike did what I called the sexy flexy where he wants you to fall for his pretty bicep. Don't fall for it.
3 Sets (15-20 Reps)
Mike ( 35,45,45)
Jeff (35,45,45)
Our fourth exercise is the decline bench press. According to Dorian Yates this is the best out of all the benches for your chest. You'll also notice that Mike doesn't have a spotter. He's putting his life in danger just for the purpose of this blog!
3 sets 10-12 reps
Mike (95,105,115)
Jeff (95,105,105)
Our fifth exercise is the rope tricep extension. For this lift you should be separating your hands at the bottom while keeping your elbows close to your body. I don't know why, it's just what I've been told. You'll also notice that Mike is being filmed in the mirror. He says his muscles look better in the mirror, which is true. The mirrors at my gym are curved and it shows more definition in your muscle compared to when you look straight at it. It's good that Mike is trying to look sexy in all these videos.
4 sets 12-15 reps
Mike (40,40,40,40)
Jeff (40,40,40,50)
Our 6th exercise is Uni tricep cable extension. We do each tricep by itself and pull the cable down while keeping your elbow close to your body. You should do your less dominant arm first to see how many you can do before doing your dominant arm because you might not be able to do as many and you should try to even out the strength of your arms as much as possible. You might notice that Mike does 12 reps with his right arm and 9 reps with his left and he even cheats a little on his 6th rep. Now his right arm is substantially stronger than his left...
3 Sets 8-10 reps
Mike (25,25,25)
Jeff (25,25,25)
We also worked on our abs and did some cardio. For abs, we used a decline bench and an eight pound ball. Basically you secure your feet and on your way down, have your partner toss the ball to you and on your way up you toss it back. There's no video for this because, well there's only 2 of us. As for cardio we played basketball for 15-20 minutes.
Diet
11 am : Banana and Barbecue Pork with white rice
1 pm: Sticky rice with sausage and mushroom
5 pm : Mashed potatoes, Yams, Turkey, Dark Leafy Greens?, Bacon
Midnight: Protein Shake
I don't really diet because I enjoy food too much. I also eat a lot of white rice, which is pretty bad. Eating brown rice is a lot better for you and I encourage you all to eat it. I eat at random times because I have 2 jobs and there's not always time to eat. Don't starve yourself, always put food in your belly. Nutrition is incredibly important when weight lifting and I generally drink a protein shake after my workout. Tomorrow is back and biceps, enjoy the video...
Day 2
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