Upper body training without benching sucks. I’ve never really enjoyed benching before and I think that’s why I always struggled to increase my weights but in the past few weeks, I’ve really nailed my form and seen my numbers shooting up as a result. To be told now that I’m not allowed to bench, just as I’m starting to love it, blows hard!
But I still managed to enjoy my training session yesterday, despite it being boiling hot. I’ve mentioned before but my gym is in a shell of a building and is sweltering in the summer and freezing in the winter. But it’s my second home and I love it dearly 😀
20 minute walk to gym
Shoulder dislocations 3 x 10 (with grip narrower with each set)
Shoulder rolls & shrugs
Eccentric Dumbbell Flyes
10lb x 10
10lb x 10
10lb x 10
I am only allowed to do the eccentric (downward) part of this movement as the aim of the exercise is to stretch out the pec minor rather than work the muscles. The boyfriend stood behind me to take the dumbbells from me at the bottom of each rep and hand them back to me at the top. Weights are to be kept super light as it’s all about feeling the stretch.
Great deadlift session! Down to a 30 second rest pause which felt tough but I was confident of making every rep. Rest pause to drop to 15 seconds next time and then the weight will go up to 120kg – eek!
Wide Grip Seated Row:
I was advised to switch from a narrow grip to wide by my physio and as it’s a new exercise I knocked 5kg for good measure. As it stands I didn’t need to so this weight will be going up next time.
Rear Delt Flyes
This is a new exercise for me. As I’m not able to press anything overhead, I figured this was an easy enough exercise to add in without exacerbating my thoracic outlet syndrome.
Super pumped that my curls are finally going up! I gave everything to my first set and was mega happy to get all 8 reps. This weight will go up next time.
Tricep Pushdowns (Rope Attachment):
Since the last lot of lying tricep extensions aggravated my shoulder, I have switched to rope pulldowns which actually (for me) hit the triceps better and give me a better contraction.
Finished off the session with 15 minutes of steep incline walking. 6kph with the incline at 15 (!) I power walked to some cheesy tunes and got my sweat on.
I’ll leave you with this picture of me, which is a comparison on me back in 2011 and a picture of me in April 2013 🙂
I’ll be back tomorrow with the log of my legs workout.