Day 13: Weights – Chest & Triceps, Cardio – 20 min Low Intensity

FacelessFitness Gym Programme Day 13

It’s Saturday morning, I slept in until 12:30, which is fantastic for the faceless fitness guy as I usually get up at around 7:15. My body feels great, the 40 minute run I completed last night has really loosened me out, in particular my back and the additional sleep was exactly what I needed. I cannot wait to go hit the weights, today is Chest and Triceps and I plan on really smashing them. Remember if you can complete 10 reps on a particular weight, on the next set the weight has to go up. I’m going to promote real change is my body today by pushing myself to the max on every set. Off to the gym….

Total Workout Time: 1 hr 3 mins

Cardio: 20 mins – low intensity: Treadmill
A straight forward 20 min walk, I added a gradient to make it a little more difficult. A slight uphill walk for 20 mins.

Weights Workout: Chest & Triceps
Exercise 1: Dumbbell Press
10 reps @ 30 Kg – Warm up
10 reps @ 44 Kg
10 reps @ 45 Kg
7 reps @ 46 Kg
Comment: Very happy with my dumbbell press, No spotter working with me today and felt comfortable picking up the 46’s. Have set myself a side goal of working myself up to the 60 kg dumbbells by the end of the 12 weeks.

Exercise 2: Incline Dumbbell Fly
10 reps @ 22.5 Kg
10 reps @ 25 Kg
10 reps @ 25 Kg
Comment: Felt good, really struggled with the last couple of reps on the 25 Kg, never the less I think I can increase this weight next time out.

Exercise 3: Cables Flys – High position: Dropsets
Set 1:
10 reps @ 32 Kg – no rest
10 reps @ 23 Kg – no rest
10 reps @ 18 Kg
Set 2:
10 reps @ 32 Kg – no rest
10 reps @ 23 Kg – no rest
10 reps @ 18 Kg
Comment: Really good finishing exercise for Chest, need to make sure I really squeeze my pectoral muscles on every rep.

Exercise 4: Triceps Cable Push Downs
10 reps @ 30 Kg
10 reps @ 35 Kg
10 reps @ 40 Kg
Comment: Up weight next time out, 30 is too light to start on.

Exercise 5: EZ Bar – Rockers
10 reps @ 20 KG
10 reps @ 25 Kg
7 reps @ 25 Kg
Comment: Really felt this one, 7 reps had me maxed out on the last set, start on 25 Kg next day out.

Exercise 6: Triceps Dips – to Fail
15 reps
13 reps
Comment: Triceps dips are just brilliant and should be a regular addition to your workout. Great finisher for triceps.I feel pumped.

Weights Mood: Feeling great, still working out what weights I can actually lift so some big jumps from one set to another, should get this ironed out in the next week or so, using the note that I jot down in every session.

I’m really enjoying this programme, Meeting some friends for drinks later (Which is allowed for the first 3-4 weeks of the 12 week facelessfitness gym programme), check out day 14 for how I managed to get through the hungover training day.



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