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.
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.
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!