After the twins, my goal was to bench 135 lbs again. My next goal was to make that my warm up weight. I met that goal!!!
My longterm goal is 235 lbs. I want to see 2 big weights at the end of my bar. This is one of my short term goals ( therapy talk ). I’ve always been strong but in reality I didn’t start with much more than the bar alone in the beginning. Just benching my bodyweight seemed unsurmountable not long ago.
My long term goal is to be in a physique or bodybuilding competition. If you follow Goodfitfam then you’ll bee coming with me through my journey. You’ll see every workout and every diet plan I take to get there. Right now, I’m building muscle and embarking on a mission to know how to make it happen effectively and efficiently.
I started on the Smith machine with flat bench presses to pump up my weight without a spotter. If you look at the last two chest workouts, they prepped me to lift this weight. The classic 5 sets of 5 and descending reps with increasing weight. My 5 sets of 5 weight was 160 lbs on the incline bench with the Smith machine.
On the Smith Machine flat bench I completed descending reps with increasing weight. I hit a new personal record of 6 reps with 180 lbs on the bar.
The best part is that I got a round of applause from the women at the gym who are supporting my efforts. Lift heavy, make muscle and get compliments. Next week I get to lift with my husband and looking forward to having a spotter.
Here’s the total chest workout from this morning
Descending reps increasing weight on Smith machine flat bench
155 lbs 10 reps
170 lbs 8 reps
175 lbs 6 reps
180 lbs 6 reps
Incline dumbbell press
40 lbs 12 reps
45 lbs 10 reps
50 lbs 8 reps
55 lbs 6 reps
Super set Incline bench dumbbell press with
Incline bench dumbbell flys
with 30 lbs
Cable crossovers, lowest set to address lower Pecs
3 sets 15-20 lbs 12-10 reps
WHAT A DAY and I was just home with two adorable 3-year olds. Every mom warns other parents about the terrible 3’s. A terrible 2 is no mach for a terrible 3.
Anyhoo, that being said I need to reiterate the survival of motherhood and the gym. My beloved let me sleep in and cuddle with both boys who nudged him out to make coffee. I didn’t get to the gym until 8:00 am. It was chest day and the gym was a buzz with people, later regulars and trainers. It is a different energy than the 5-6 am crowd. I love them both but today was chest day and I had some personal records to set. So did my boys!
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