After sustaining multiple low back issues the past year, and coming off a terrible showing at the XPC Bench Bash, I'm now focused on training to improve my body and mind as I prepare for my wedding in June. I hope to be back on the platform towards the end of 2018.
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Friday morning I got in my chest, shoulder, and tricep training. I'm trying to keep away from a whole lot of free weight work for the first few weeks to let me shoulders rest up and get some good work in via machines more than anything else. I probably won't bench until I get into the month of April. This was a really good, fast paced training session, and my pecs were rather sore afterwards. Definitely need to keep focusing on this stuff for the next month to continue to keep the shoulder healthy, as it's the best it's felt. Prep for the bench only meet really did a number on it for a few weeks.
Items Used in this Training Session
Warm Up
Lateral Raises
DB Overhead Press
Rear Delt Raises
DB Bench Press
DB Flys
DB Skull Crushers
DB Rows
DB Curls
15 each
A1) Chest Press Machine
Worked up to a hard set of 8; then two drop sets
B1) Incline Press Machine
4x8
C1) DB Bench Press
4x10-12
D1) Low to High Cable Flys
3x15
E1) Reverse Pec Dec
3x15
F1) Lateral Raises
4x8
*I used an iso hold at the top on each rep.*
G1) Rope Pressdowns
3x12
G2) Dip Machine
3x10
G3) Overhead Cable Tricep Extensions
3x12