Didn’t sleep that well, but it was a decent push session. Pushing to failure each set, I feel like I’m adapting at least a little.
Summary
- Bench Press (Smith Machine)
- Shoulder Press (Machine)
- Side Lateral Raise (Cable)
- Pec Deck Fly Machine
- Lying Triceps Extension
- Triceps Pushdown
Bench Press (Smith Machine)
| set | weight | reps |
|---|---|---|
| 1 | 60 kg | 5 |
| 2 | 60 kg | 5 |
| 3 | 60 kg | 5 |
Shoulder Press (Machine)
PR| set | weight | reps |
|---|---|---|
| 1 | 55 kg | 7 |
| 2 | 55 kg | 7 |
| 3 | 55 kg | 7 |
| 4 | 55 kg | 6 |
Technique was mostly fine, and I’m happy that I actually pushed to failure. Similar to the bench press, I focused on elbow position and driving my back into the bench.
Side Lateral Raise (Cable)
| set | weight | reps |
|---|---|---|
| 1 | 15 kg | 12 |
| 2 | 20 kg | 7 |
As expected, the right side is really tough. I knew my right oblique was somewhat weak, but it seems worse than I thought — looks like I’ll need to put more effort into lateral work going forward.
Pec Deck Fly Machine
| set | weight | reps |
|---|---|---|
| 1 | 70 kg | 12 |
| 2 | 75 kg | 7 |
Not bad, but like other pulling movements, I should focus more on my shoulder blades and elbows.
Lying Triceps Extension
| set | weight | reps |
|---|---|---|
| 1 | 10 kg | 12 |
| 2 | 12 kg | 10 |
| 3 | 12 kg | 9 |
| 4 | 12 kg | 7 |
I need to practice keeping my elbows fixed in place and only moving my forearms. Compared to my lats, my triceps are on the weaker side, so this isn’t a surprising conclusion. Watching the video, I also need to work on keeping my elbows from flaring out. Maybe it helps to imagine slightly driving my elbows forward?
Triceps Pushdown
| set | weight | reps |
|---|---|---|
| 1 | 60 kg | 12 |
| 2 | 60 kg | 10 |
I should focus more on my form. In particular, keeping my shoulders locked in place without letting them shift feels important. I also think I need to push my hands slightly forward at the end of the movement.
Since I don’t know the exact weight of the Smith machine bar, the logged weights exclude the bar.
I tried focusing on rotating my elbows inward, keeping my shoulder blades retracted, and instead of thinking about pressing the bar up, I focused on driving my back into the bench. Not bad overall, but watching the video it looks like I gave up slightly too early.