Tag Archives: Triceps

Sunday – Chest, Shoulders, & Triceps

  • Bench Press
    • 225 lbs x 1 rep
    • 235 lbs x 1 rep
    • 250 lbs x 1 rep
  • Incline Bench Press (170 lbs, 35°), 3 sets x 7 reps
  • Standing Shoulder Press (115 lbs), 3 sets x 12 reps
  • Front Lateral Raises (15 lbs)*, 3 sets x 12 reps
  • Side Lateral Raises (20 lbs)*, 3 sets x 12 reps

Comments:

* I did front lateral raises using a light weight because my right shoulder is still sore from when I hurt it several months ago. It also gives me a chance to focus on using perfect technique and resting minimally between sets. Nevertheless I still got a good burn and pump in the shoulders as a result.

Friday – Chest, Shoulders, Triceps, & Calves

  • Bench Press
    • 225 lbs x 1 rep
    • 235 lbs x 1 rep
    • 245 lbs x 1 rep
  • Incline Bench Press (170 lbs, 35°), 3 sets x 7 reps
  • Standing Shoulder Press (110 lbs), 3 sets x 12 reps
  • Dumbbell Triceps Extension (30 lbs), 3 sets x 12 reps
  • One Legged Standing Calf Raises (45 lbs)*, 2 sets x 50 reps

Comments:

* In order to do three sets the next workout I will have to drop the weight down to perhaps 35 lbs. I could barely get 50 reps on my second set as my calves felt like they were on fire.

Sunday – Chest, Shoulders, & Triceps

  • Bench Press* (215 lbs)
    • 3 set x 7 reps
  • Incline Bench Press (165 lbs, 35°), 3 sets x 7 reps
  • Standing Shoulder Press (135 lbs), 2 sets x 12 reps
  • Dumbbell Triceps Extension (30 lbs), 2 sets x 12 reps

Comments:

* I am still not able to use complete full range on the bench press since my shoulder injury. As a result of the shorter range of motion I have been using slightly heavier weights then I would be able to use otherwise.

Sunday – Chest, Shoulders, & Triceps

  • Bench Press (205 lbs), 3 sets x 7 reps
  • Incline Bench Press (160 lbs, 35°), 3 sets x 7 reps
  • Standing Shoulder Press (120 lbs), 2 sets x 12 reps
  • Dumbbell Triceps Extension (30 lbs), 2 sets x 12 reps

Comments:

I feel very frustrated with myself as my right shoulder is still sore from an injury I sustained while doing push presses over three months ago. I am certain once this injury heals I will be able to dramatically increase the weight I am lifting in each movement within a short period of time. However, at the age of 37 my body doesn’t recover as fast as it used to and more patience is required on my part.

Monday – Chest, Shoulders, & Triceps

  • Bench Press (195 lbs), 3 sets x 7 reps
  • Incline Bench Press* (160 lbs, 35°), 3 sets x 7 reps
  • Standing Shoulder Press** (145 lbs), 3 sets x 7 reps

Comments:

* Most of the reps I performed were short of reaching my chest by about 2 inches. My right shoulder is still sore from three months ago when I hit it with a barbell while doing push presses. It has been a long slow road to recovery.

** I had to drop the weight I use in the standing shoulder press since I started doing full range bench presses again. Now that I added incline presses back into my routine the fatigue in my shoulders is even that much greater. I am not concerned as I am sure once my body adapts I will slowly increase the weight again. I just thought I should make a not of this phenomena in my training journal for reference in the future.