3/21/11: Chest & Biceps

Incline BB Press

1.) 95 x 15
2.) 135 x 12
3.) 145 x 10
4.) 155 x 8

Flat DB Press

1) 50's x 12
2) 60's x 10
3) 65's x 8
4) 70's x 6

Standing Cable Flys

1) 5 x 15
2) 6 x 10
3) 6/5 x 8

BB Curl

1) 45 x 15
2) 65 x 12
3) 70 x 10
4) 75 x 8

Preacher Cable Curl

1) 4 x 10
2) 4 x 8
3) 3.5 x 8

DB Hammer Curls

1) 25's x 15
2) 30's x 12
3) 35's x 10

So begins keeping track of what the hell I'm doing in the gym. I've been lifting for 10 years and never have I kept records of weights or reps. I feel like its holding me back. This is also the start of a new routine for me. I'm making it up on the fly, but its pretty simple. 5x4x3. First, 5 sets of a compound exercise. For me these will always be bench press, deadlifts, squats, and shoulder press. Second, 4 sets of another difficult press/free weight. Third, 3 sets of an easier to perform exercise, always performing 15 reps, even dropping weight if I have to.

Today's workout was ok. I think for this first week, understanding how much weight I can do will be hardest. By next week I should be hitting my stride. Chest was good, but I need to push less weight on incline and more weight on flat. I haven't done DB press in a while, but it felt great. Bi's were all over the place and will need fine tuning.