Summary
- Bench Press (Smith Machine)
- Shoulder Press (Machine)
- Side Lateral Raise (Dumbbell)
- Pec Deck Fly Machine
- JM Press
- Overhead Triceps Extension
- Triceps Pushdown
- Side Bend (Cable)
Bench Press (Smith Machine)
| set | weight | reps |
|---|---|---|
| 1 | 65 kg | 6 |
| 2 | 65 kg | 5 |
| 3 | 60 kg | 6 |
| 4 | 60 kg | 5 |
Shoulder Press (Machine)
| set | weight | reps |
|---|---|---|
| 1 | 60 kg | 7 |
| 2 | 60 kg | 7 |
| 3 | 60 kg | 6 |
| 4 | 60 kg | 5 |
On the same side as bench, the press went really well today. I got great activation in my lats and triceps at the bottom position — honestly, I’ve never felt it that well before. The rep count on the first set dropped compared to last week, but I was able to stick with 60kg all the way through to the last set, so overall I’d say it went well.
Side Lateral Raise (Dumbbell)
| set | weight | reps |
|---|---|---|
| 1 | 10 kg | 9 |
| 2 | 10 kg | 8 |
My technique feels like it’s improving a bit, but even at just 10kg it’s still tough. I’m thinking of dropping down to 8kg to focus on form. This exercise is just fundamentally difficult for me.
Pec Deck Fly Machine
| set | weight | reps |
|---|---|---|
| 1 | 65 kg | 12 |
| 2 | 67.5 kg | 10 |
For flyes I also had to use a different machine than usual, but in this case I actually prefer this one. The activation was spot on and it went well.
JM Press
| set | weight | reps |
|---|---|---|
| 1 | 35 kg | 12 |
| 2 | 40 kg | 8 |
| 3 | 40 kg | 7 |
| 4 | 40 kg | 7 |
Since it’s been a while, my technique was a bit rough, but I really liked it. The tricep exercises I’d been doing before just weren’t giving me good activation, which is why I switched, and this was a big improvement. I’ll keep going with this.
Overhead Triceps Extension
| set | weight | reps |
|---|---|---|
| 1 | 31.8 kg | 12 |
| 2 | 36.3 kg | 12 |
Didn’t record a video.
Today I used a straight bar instead of the rope and felt way better activation. I’ll stick with this going forward.
Triceps Pushdown
| set | weight | reps |
|---|---|---|
| 1 | 45.4 kg | 12 |
| 2 | 49.6 kg | 12 |
Didn’t record a video.
I dropped the weight a bit and focused on technique. I got good activation in my already-fatigued triceps, so I think it went well.
Side Bend (Cable)
PR| set | weight | reps |
|---|---|---|
| 1 | 45.4 kg | 15 |
| 2 | 45.4 kg | 15 |
Didn’t record a video.
Went well.
The Smith machine I usually use was taken, so I ended up having to use an angled machine instead. Maybe it was just the different equipment, but today was really tough. I didn’t feel the right activation either. I felt it more in my shoulders than my chest, so bench press was a bit of a frustrating day overall.