Preparation Week: First Day

Yesterday was the first day of my preparation week. I was at work for a quite a long time, went grocery shopping and cleaned the house which I am about to buy in the upcoming months. It’s a lot of paperwork and actual work to get ready to buy a house and I caught myself using that as an excuse to do less and less working out, which is one of the reasons why I gave myself this challenge especially at a time like this. I want to train myself to stay disciplined, no matter the circumstances.

At home I checked my supplement inventory and noticed that I have quite some stuff left, so I don’t need to buy anything new for november. Well, protein, maybe, but I’ll try to do as much as possible with real food.

I went to the gym around 8pm and found it nearly empty. I love empty gyms. It’s so relaxing when you can forget the world around you. I just love to put on some great music that get’s my imagination going and then hit the weights as hard as I can.


Workout Log for Monday, 26.09.2016, 8pm

Chest Day

  • Warmup:
    5min Cardio, Bike (I usually jog, but I injured my right foot a bit. Nothing serious, but I want to give it time to recover properly.)
  • Chest Flys, Butterfly machine:
    20kg, 20 reps, 1 set
    30kg, 10 reps, 1 set
    40kg, 8 reps, 3 sets 

    (Only 6 reps at last set)40kg seems to be perfect at the moment. I can keep the reps very clean and really focus on the muscles involved. The first set feels hard, but is very manageable, and the last set really kills the muscle, which is why I currently only get 6reps at that set.
  • Triceps Extensions, standing (between chest fly sets):
    2kg, 50 reps, 1 set
    4,5kg, 30 reps, 1 set
    6,5kg, 20 reps, 1 set 

    I do these with very high reps and very clean execution because of chronic pain problems with my elbow and wrist. Doing Triceps Extensions with low weight and high volume seems to reduce the pain for some reason, so I’ll definitely keep doing them this way.

  • Chest Flys, standing cable:
    30kg, reps to failure, 2 sets (pulling downwards)
    10kg, 15 reps, 2 sets (pulling upwards)
  • Lateral Raises, standing cable:
    10kg, 20 reps, 2 sets (right)
    5kg, 20 reps, 2 sets (right)
    5kg, 20reps, 2 sets (left) 

    Because of my handicap my right shoulder is way smaller on the front and side, which is why I include lateral raises for my right shoulder on “non-shoulder-days” too.

  • Triceps Pulldown, standing cable:
    20kg, 12 reps, 2 sets
    15kg, 12 reps, 2 sets 

    I could do a lot more weight, but since I still have problems with my tricep and elbow I’ll focus on very clean execution and only raise the weight once it feels “healthy” again.

  • Cooldown:
    Nothing. Next week it will be cardio for 15 or 20 minutes.

End: ~9:15pm

Went to sleep at 23:45pm and slept until 7:30am. Good, but not perfect. I should sleep more.