Day1: Chest and Abs

What better way to celebrate the opening of my new blog than a great day at the gym? There is no other.

As per the title of the post, Today was grand chest and abs roasting day. Typically I will hit up my Chest/Shoulders and Triceps in 1 day, Not the case right now as I'm splitting the body up a little more and focusing on hitting singular body parts with more focus.

The Workout:

Parallel bar dips - 3 Sets of 8

Warm up - 8 x BW (Bodyweight)
Warm up - 8 x BW
Workset 1 - 8 x BW+20Kg
Workset 2 - 8 x BW+40Kg
Workset 3 - 7.5 x BW + 50Kg (Failed the last rep)

Flat Dumbell Bench press - 3 sets of 8

Warm up - 8 x 26Kg
Workset 1 - 8 x 30Kg
Workset 2 - 8 x 34Kg
Workset 3 - 8 x 40Kg

Press ups - 2 sets

Workset 1 - 8 x BW
Workset 2 - 10 x BW

Hanging Ab Crunches - 3 sets of 10

Workset 1 - 10 x BW
Workset 2 - 10 x BW
Workset 3 - 10 x BW

Cable Crunches - 3 sets of 20

Workset 1 - 20 x 50Kg
Workset 2 - 20 x 50Kg
Workset 3 - 20 x 50Kg

Swiss Ball Hip Raise - 2 sets of 10 (slow go)

Workset 1 - 10 x BW
Workset 2 - 10 x BW


Im particularly pleased with my performance on dips and dumbell bench. I have not done dumbell bench for a long time and distinctly remember finding it tough around 40-42KG, for my first attempt in such a long time, Im stoked with the outcome! Im going to fight to 50Kg Each hand over the course of the next couple of months. As for dips, 50Kg was incredibly tough, the pressure on my joints is mounting on these and rep depth isn't 100%. I will continue to battle with 50 until im happy.