I liked the idea of training Chest and Back on the same day, as these are opposing muscles. Like when you work on you back, your chest gets the rest, and vice versa. This is the advice I took from the book; Body Building Encyclopedia by Arnold Schwarzenegger.
Training Day: 23rd – Friday, 18th February, 2011
Body Parts Trained: Chest and Back
Training Duration: 1 hr (Morning 7:30 am)
Weather: Cold
Training Partner: SA_Hardtarget
Total Exercises: 7
My feeling after the workout
Satisfied with the workout, got some pump in triceps, and enjoyed Dead-lifts.
Chest Workouts
Bench Press
Sets: 4 sets
Repetitions: 12 – 12 – 10 – 10
Weight (Kg): 5 – 5 – 10 – 10
Incline Press
Sets: 3 sets
Repetitions: 12 – 10 – 8
Weight (Kg): B.B – 5 – 5
Had to be careful with this exercise since, I get a pop sound from my right shoulder when lifting the weight.
Incline Dumbbell Presses
Sets: 3 sets
Repetitions: 8 – 12 reps
Weight (Kg): 4 Kg for each set
Dumbbell Flys
Sets: 3 sets
Repetitions: 10 – 12 reps
Weight (kg): 4 Kg for each set
Holding the contraction for a couple of seconds (at the top).
Back Workouts
Cable Pulldowns Behind-the-neck
Sets: 3 sets
Repetitions: 10 – 12 reps
Weight (Kg): 1 plate (~ 1 Kg)
Can’t increase load yet, since my shoulders are not at 100%.
Cable Pulldowns (Front)
Sets: 2 sets
Repetitions: 10 – 12 reps
Weight (Kg): 1 plate (~ 1 Kg)
Deadlift
Sets: 3 sets
Repetitions: 8 – 12 reps
Weight (Kg): B.B only
What did I eat?
2 Bananas
500ml of Water during workout
2 Eggs after workout
2-Egg Omelet in Breakfast
1 glass of Milk
Feeling before the workout: I had no pain in my shoulders, and had taken eight hours sleep. So, I was good to pump some Iron.
Legend
B.B = Barbell
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