If you want to go fast, go alone. If you want to go further, go together. This weekend started out as a “blah” but quickly transformed into a wonderful, fulfilling weekend with friends and family. First an unexpected trip to the zoo with friends, followed with a surprise visit from grandma! Exactly what weekends are made for, living to the fullest. My mother-in-law has perfect timing, my hubby and I genuinely miss working out together since the twins. Grandma suggests going out to brunch, which sounds delightful but both my hubby and I saw this babysitting offer as an opportunity to go further together.
We couldn’t wait to hit the gym and I was so excited to tackle the chest obstacle I encountered this week. Having my better half with me, we both hit recent PR’s (personal records). Make it a date, we both were able to lift 10-20% more than we are able to do alone.
During my 5am focused, fast workout during the week I included:
-Flat barbell bench press: 4 sets in decreasing value of 4(135lbs.), 6-8(115lbs), 10-12 (95lbs.)reps
-Incline Dumbell presses: 4 sets of 15(30lbs.), 12(35lbs.), 10(40 lbs.), 8 (45lbs)reps
-Incline Dumbbell curls: 3 sets of 12-15 (25lbs), 10-12 (30lbs.), 6-8 (35lbs.)
-Superset 3 sets of raised push ups until failure with cable crossovers 3 sets of 10-12 (10-15lbs) reps.
Definitely felt pumped and fatigued but wasn’t able to achieve that great burning feeling you get from a chest workout. Technically, I was suppose to do a back workout BUT I was not going to miss the opportunity of achieving a full tearing, burning, lactic acid, building, growing chest workout with my hubby. Plus, it’s supersexy to see your hubby pump up his pec’s!!!!
We did Marika Johansson’s chest workout. This is what our power packed workout looked like ( my #’s, not his):
Incline Dumbell Presses: 4 sets of 10(45lbs),8(50lbs),6(55lbs),4(60lbs) reps.
Incline Dumbell Curls:4 sets of 10 (30lbs.), 10 (30lbs), 8(35lbs.), 8(35lbs.) reps.
Flat barbell bench press: 4 sets 10(115lbs.), 8(120lbs.), 6 (125lbs.), 4(135lbs.) reps.
Pec Dec flys: 4 sets 15(60lbs), 12(65lbs.), 10(70lbs.), 8(75lbs.)
I’ll leave you with this study reported in Science Daily. For older adults- “The great your muscle mass, the lower your risk of death.” Pretty great stuff for proponents of strength training!