Summer Slim Down: Day One
March 1st, 2010I didn’t have any problems with my diet today, even though my gym, for some reason known only to god or the devil, decided to pass out free pizza tonight. But the first week is always easy; it isn’t until about week three that people start looking like talking ice cream cones.
Here’s my gym routine for the night:
| Exercise | Weight | Reps |
|---|---|---|
| Bench Press | 255 | 8 |
| Bench Press | 275 | 6 |
| Bench Press | 300 | 8 |
| Flat Dumbbell Press | 50 | 25 |
| Flat Dumbbell Press | 50 | 20 |
| Seated Overhand Cable Row | #10 | 15 |
| Cable Triceps Pushdown | #7 | 15 |
| Seated Overhand Cable Row | #10 | 15 |
| Cable Triceps Pushdown | #7 | 15 |
| Seated Overhand Cable Row | #10 | 15 |
| Cable Triceps Pushdown | #7 | 15 |
| Seated Overhand Cable Row | #10 | 15 |
| Cable Triceps Pushdown | #7 | 15 |
| Dumbbell Shrug | 60 | 15 |
| Lateral Raise | 25 | 15 |
| Dumbbell Shrug | 60 | 15 |
| Lateral Raise | 25 | 15 |
| Dumbbell Shrug | 60 | 15 |
| Lateral Raise | 25 | 15 |
| Pushups | Bodyweight | 25 |
I can no longer raise my arms above my head, which made showering an interesting challenge. When I push a weight, my deltoids do almost all of the work. It’s kind of frustrating.
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Comment by rich — March 3, 2010 @ 10:04 pm | Permalink
Thats why I believe the first couple of sets benching are the most important, because when your fatigued, the delts begin to push the load. TRy high reps on the first 2 sets..Like 30-50 reps, really..
Comment by Thomas — March 3, 2010 @ 11:59 pm | Permalink
I don’t think you can really achieve much of a training effect with reps that high. You’d get a pump to be sure, and probably some hypertrophy, but you wouldn’t be building any kind of strength.
I’ve been doing metabolic conditioning almost exclusively for the last couple of years, which is why I’m working more in the lower rep ranges now.
Thank for the comments.