Slowly getting used to the new gym.
Summary
- Bench Press (Smith Machine)
- Shoulder Press (Machine)
- Side Lateral Raise (Dumbbell)
- Pec Deck Fly Machine
- Lying Triceps Extension
- Triceps Pushdown
- Side Bend (Cable)
Bench Press (Smith Machine)
PR| set | weight | reps |
|---|---|---|
| 1 | 65 kg | 9 |
| 2 | 65 kg | 9 |
| 3 | 65 kg | 6 |
| 4 | 65 kg | 6 |
Shoulder Press (Machine)
PR| set | weight | reps |
|---|---|---|
| 1 | 60 kg | 8 |
| 2 | 60 kg | 7 |
| 3 | 60 kg | 5 |
| 4 | 55 kg | 7 |
The press went well too! Even though my technique isn’t as good as on the bench press, I’m happy that my reps went up. And watching the footage, my face makes it clear the effort was nothing to scoff at!
Side Lateral Raise (Dumbbell)
| set | weight | reps |
|---|---|---|
| 1 | 10 kg | 10 |
| 2 | 10 kg | 10 |
This didn’t go so well. I’m not executing it properly, and it turns out it’s a movement where I don’t have much strength.
Pec Deck Fly Machine
| set | weight | reps |
|---|---|---|
| 1 | 55 kg | 8 |
| 2 | 55 kg | 6 |
It was harder than expected and my reps dropped a bit, but I don’t think it was too bad. The form is trickier than dumbbell flyes, so I just need more practice. Maybe I should try adjusting the seat up a little?
Lying Triceps Extension
| set | weight | reps |
|---|---|---|
| 1 | 12 kg | 11 |
| 2 | 12 kg | 9 |
| 3 | 12 kg | 7 |
| 4 | 10 kg | 9 |
This didn’t go well. Watching the video, my elbows are still moving around too much. I’m thinking of switching to single-arm from now on.
Triceps Pushdown
| set | weight | reps |
|---|---|---|
| 1 | 63.5 kg | 12 |
| 2 | 63.5 kg | 8 |
This was really rough. I need to drop the weight and focus on technique. In particular, I should bring my hands higher during the extension to get a better stretch and more stimulus.
Side Bend (Cable)
PR| set | weight | reps |
|---|---|---|
| 1 | 35 kg | 15 |
| 2 | 40 kg | 15 |
I didn’t film this one. Not much to say either. My lower back tends to get sore easily, so this is something I do for health rather than for high stimulus.
It went well! I was able to maintain my upper body form better and hold on through the sets. On top of that, I got more reps in than last week, so I’m satisfied.