Chest and triceps

This was my first session training on my own while following Cosmo's programming. There were a lot of different routines and I thought it would be difficult fitting it all in 45 minutes. However, because the weights were light and my rest periods were consequently shorter - no longer than 1:15 - I only just took a bit longer than three quarters of an hour.

Bench press
95lb x 10
105lb x 10, 6

I would have tried one more rep, but I didn't have a spotter.

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Incline dumbbell bench press
40lb dbs x 10
35lb dbs x 8, 8

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Dips - 11, 8, 6

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Cable crossover @ 20lb per side - 15, 12, 12

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Dumbbell bench press - 5 minutes burn

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EZ bar skull crushers @ 45lb - 12, 10, 9

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Two arm seated dumbbell extension
20lb x 8
17.5lb x 9, 8

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Cable tricep extensions - 5 minutes burn

There were some movements where it took me a while to figure out the right weight, but I think I got it right eventually. The only routine I struggled with was the seated dumbbell extensions. I had trouble keeping my elbows in and executing smooth reps. This might have been due to poor external rotation.

Death by...

I felt a bit meh today - no idea why. I'd planned on doing either Angie or Barbara today, or even Cindy Max, but when I got to the gym, the pull-up rack was being used. I must admit I was secretly pleased because it meant I couldn't do kipping pull-ups. Yeah, I know I was being damn lazy, but hey, I'm being honest here. I did a few shorter routines instead.

Alternate sets
Incline dumbbell curls - 25s x 10, 27s x 5, 5, 5, 4
Skull crushers - 22s x 12, 25s x 9, 7, 7, 8

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Death by military press @ 65lb
Score = 8 rounds + 7 reps
1 round increase.

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Death by chin-ups (strict)
Score = 8 rounds + 5 reps

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Death by sit-ups x 2
Score = 12 rounds (24 sit-ups) + 14 reps
Another 1 round increase.

I got to the end of the 12th round and immediately started the next one, as there wasn't even time for one second's rest.

Pushing

Greatly underrated director. RIP Tony Scott.

I felt really sluggish from the moment I woke up this morning, even though I thought I got a decent night's sleep. While walking to the gym I really wasn't in the mood for training, but this was a PT session so there was no way I could slack off! Even during my warm up and stretches I felt meh. However - as is often the case - once I got going, I felt more energized as the adrenaline kicked in. Also, the dynamic of having someone watching over you as you train causes the ego to take over, so minimum effort and failure aren't viable options. It's an hour after I finished training, and I feel more awake now than two hours ago.

Bench press
95 x 8
115 x 5
125 x 5
135 x 4(a)
135 x 3

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Dumbbell seated shoulder press
30 x 10, 35s x 5, 37s x 5, 5, 5

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21-15-9 rft
Push press @ 85lb (from the floor)
Dips
Time = 12:25

Couldn't find my old time to compare.

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Dumbbell skull crushers
22s x 8
20s x 6
20s x 6

Pretty light on the skull crushers, but the last time I did them I hadn't punished my arms as much beforehand.