Day 31: Weights – Chest & Triceps, + Abs, Cardio – 25 min Low Intensity

It’s Wednesday evening of the facelessfitness.com gym programme, after the long weekend. Motivation is low. I worked another 10 hour day at work so I’ll be getting to the gym late this evening. I’m tired and a genuine emotional wreck. Why the hell did I drink so much on Sunday. It’s funny its still affecting me. No more! Let’s smash the weights and hope I survive!

Total Workout Time: 1 hr 12 mins

Weights Workout: Chest & Triceps
Exercise 1: Dumbbell Press
10 reps @ 35 Kg – Warm up
10 reps @ 46 Kg
10 reps @ 46 Kg
10 reps @ 35 Kg
Comment: Found this really tough, and wasn’t sure why until after. I was not mentally tuned in here. Last week I did 6 reps @ 46 so as to not burn myself out pushing up the weight, this week I did 2 sets of 10 and though it was really tough and pissed that I didn’t feel good to get the 48’s or 50’s up. If I only did 6 reps I prob could have!

Exercise 2: Incline Dumbbell Fly
10 reps @ 30 Kg
10 reps @ 30 Kg
10 reps @ 30 Kg
Comment: Good and tough, got a great range on the fly. Up Weight!

Exercise 3: Cables Flys – High  Position – Pyramid Set
30 reps @ 18 Kg – no rest
20 reps @ 27 Kg – no rest
10 reps @ 36 Kg
1 min Rest
10 reps @ 36 Kg – no rest
10 reps @ 27 Kg – no rest
10 reps @ 18 Kg
Comment: Tough! Really burned out the Chest. Great. Starting to get into the flow now.

Exercise 4: Triceps Push Down – Pyramid Set
30 reps @ 18 Kg – no rest
20 reps @ 32 Kg – no rest
10 reps @ 45 Kg
1 min Rest
10 reps @ 45 Kg – no rest
10 reps @ 32 Kg – no rest
10 reps @ 18 Kg
Comment: Good Set. Good Push on Triceps!

Exercise 5: Single Arm Cable Overhead Extensions – Alternate No Rest
10 reps right arm, 10 reps left arm, 10 reps right arm, 10 reps left arm, 10 reps right arm, 10 reps left arm.
10 reps @ 12.5 Kg – No Rest
10 reps @ 12.5 Kg – No Rest
Comment: Awesome!

Exercise 6: Triceps Kickbacks – Low Position, half reps, Alternate arms no rest
10 reps @ 7.5 Kg – No Rest
10 reps @ 7.5 Kg
Comment: Really nice finisher here, really hits the outer head of the triceps. Brilliant!

Exercise 7: Dips/Triangle Push Up’s – Giant Set
10/10 reps @ no weight
10/10 reps @ no weight
Comment: Excellent to finish off Triceps! I am pumped.

Exercise 8: Abs
Barbell Swing: 30 reps @ 20 Kg
Sit Up: 20 reps
Floor Crunch: 20 reps
Hanging Leg Raise: 20 reps
Comment: Nice short Abs workout.

Weights Mood: Mentally very tough due to the added tiredness but very happy I got through it and knocked out some nice weights.

Cardio: 25 mins – low intensity: threadmill walk
25 min walk on a threadmill, no incline.
Cardio Mood: Extra tough today to get this done, but hey…just do it!

Take me to Bed!

FacelessFitGuy
FacelessFitness

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