11/04/2024 Training Log: Chest & Shoulders

11/04/2024 Training Log: Chest & Shoulders

I had myself a decent 31 minute chest & shoulder day during a short break between clients. 

Ex 1: double kettlebell see saw press-8,8,6

Ex 2: flat dumbbell bench press-8,6

Ex 3: incline dumbbell bench press-6,5; 6 (dropped 5 pounds for last set)

Ex 4: cable lateral raise-14/14, 11/11, 10/10

Ex 5: Pushup EMOM-10 reps, every minute on the minute for 3 minutes

Total Time = 31 minutes 

My chest and shoulders were absolutely fried by the time I got to that pushup EMOM. T'was terrific.

Quality reps matter. Don't just move weight and shoot for specific rep numbers. Contract the muscles you're trying to use to move each rep. I give myself broad rep ranges so that I don't worry about focusing too much on specific numbers. I just want to get the most out of the targeted muscles from each rep.

For overhead presses and dumbbell bench press variations, my goal rep range is 6-12 per set. When I'm able to get 12 reps for multiple sets, I know I can add weight next time.

For lateral raises, my goal rep range is 10-15 reps per set.