Fitness Journal - Day 306 - Chest and Shoulders
Warm-up
- Dynamic stretching
- Elliptical - 10 mins
- Pull-ups - 4x3 + 3 = 15
- Push-ups - 8 + 7 = 15
Chest and Shoulders exercise
Combined
Shoulder press bar bell - 2.5 kg x (12 + 10 + 10)
Flat bench dumbbell press - 7.5 kg x (12 + 12 + 10) - Load goes to the shoulders, need to focus on the chest next time
Combined
Cable cross over - 21 kg x (12 + 10) + 14 kg x 15
Dumbbell lateral raise - 5 kg x (12 + 10 + 10)
Combined
Pec flies - 35 kg x (15 + 15) + 42 kg x 15
Dumbbell front raise - 5 kg x 15 x 3
Combined
Bent arm pull over - 15 x (10 kg + 12.5 kg + 15 kg)
Upright row - 15 x (21 kg + 28 kg + 35 kg)
Cool-Down
- Static stretching
- Forearm exercises
- Static stretching
- Pull-ups - 5
Overall Rating - 9
Goal - 1000 Pull-ups before 2024 - 81/1000
Remarks
Need to work on form and focus.