I've never seen the gym this crowded, I used whatever I could.
Also no spotter.
Bench
155 x 10
165 x 8
175 x 6
185 x 3
Seated Dumbbell Press
40 x 8
45 x 7, 6, 7
Decline Bench
135 x 10
155 x 8
175 x 6
Flyes
135 x 8
150 x 8
165 x 8
Bodyweight Dips
x 8, 7, 7
Ab Crunch Bench
35lbs x till failure x 3 sets
1 comment:
Dude, cut out out the decline bench and the flies. A dip is a way better strength exercise. You should be able to get 10 deep reps with your body weight no problem. Hitting those harder is going to help you a lot.
Your bench weight looks good for now. The weight increment/rep curve looks good... maybe a little steep? Hard to tell. But I'd say you're hitting that one about right. Maybe put a little more emphasis on the workload on the last sets.
Also, how do you do a seated military press with less than a bar? Heh, this is one of those terminology things I hate. I'm assuming you just mean a seated dumbbell press. A seated military press implies a barbell. Though I'd be fine if you called it a seated military dumbbell press (to differentiate, say, between that and a seated arnold press)
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