Tag Archives: chest

March 25th workout: Chest, Shoulders and Back

Hey guys! It’s been a while and the weekend has passed. Great news: I’m not sick so I’m making assumption that there was some air-conditioning problems at the old workplace which caused my fever-like symptoms, so as of today I’m back with 100% !

Last Wednesday I had my leg day and something went terribly wrong with the recovery, nevertheless I played floorball on Saturday and today my legs feel finally quite fine.

Today I intended to hit the gym and train my chest, shoulders and back. I’m thinking of switching my routine in to a two divided routine which will be done 4 times a week so the whole body gets trained 2 times a week.

Today’s workout:

Warm-up: Rowing machine 5 min


Incline bench press with dumbbells 3 sets with 15, 12, 10 reps

Flyes: 3 sets with 12, 8, 10 reps

Pec Dec- machine: 3 sets with 15, 12, 10 reps


Standing lateral raise: 3 sets with 15, 12, 10 reps

Seated dumbbell overhead press: 3 sets with 10, 8, 6 reps




Lying t-bar row, 3 sets with 15, 10, 8 reps

Dumbbell row, 3 sets with 10, 15, 20 reps (weights go down as reps go up)

Back extensions, 3 sets with 10, 10, 10 reps.


I hit this workout in just about over an hour, so the tempo was pretty intense and it felt like it afterwards. But as I’m writing this (finished training 30 min ago) my chest and shoulders are pumping as we speak, so guess I did something right!

Tomorrow it’s going to be training day for biceps, triceps, legs and abs so stay tuned!

Take care guys, you all are an inspiration!



Feb 25 workout: chest, triceps and some abs + cardio!

Today I woke up around 4:30 am. I was feeling quite refreshed after “long” hours of sleep,but nevertheless, I was feeling good about working out before work. I was at the gym 5:30 am with one other guy working out. It’s usually like this on Mondays.

Yesterday I wrote, that I’d be doing a pyramid series, where I usually build up my series by doing 14 reps with one weight and if I hit 14, I’ll increase the weight for the second set and keep on doing this until I hit failure and start doing 7 reps, again doing this until failure. After last failure @ rep 7, I will do the sets backwards, e.g. 14 x 10 kg, 14 x 12,5 kg, 9 x 15 kg, 7 x 15 kg, 7 x 17,5 kg, 4 x 20 kg, 7 x 15 kg and the last set 14 – 20 reps with 10 or 12,5 kg. This gives  me an idea of how my training has been going and where I’m at with each muscle. The important thing is to remember that the important thing is to do your reps cleanly and with proper weights so you won’t hurt yourself.

Today sadly I felt I didn’t have the time to do the pyramids, so I decided to do 12-10-8-6 series with increasing weights. So weights go up as the reps come down, trying to hit failure at last set.


Warm-up: Rowing machine, 5 mins.


Alternating bench press with dumbbells: 12 x 12,5 kg, 10 x 15 kg, 8 x 17,5 kg, 6 x 20 kg, 10 x 10 kg.

Dumbbell fly: 12 x 10 kg, 10 x 12,5 kg, 8 x 15 kg, 6 x 17,5 kg

Pec Dec: 12 x 68 kg, 10 x 72 kg, 8 x 77 kg, 6 x 82 kg.


Tricep kickback: 12 x 8 kg, 10 x 8 kg, 8 x 10 kg , 6 x 10 kg (new exercise for me, really nice!)

Tricep pulldown: 12 x 39 kg, 10 x 44 kg, 8 x 49 kg, 6 x 56 kg

Dips machine: 12 x 90 kg, 10 x 100 kg, 8 x 110 kg, 5th failure 130 kg.

Abs: Ab crunches 10 kg resistance 50 reps

Cardio: Elliptical trainer 20 min interval training, HR 150-175.


Really starting to feel my triceps working and also my chest burning! Tomorrow it’s time to hit the biceps and shoulders again with the same routine as last week, but with 12-10-8-6 rep series. 

PS. Thank you all who are following my blog, really means a lot!


Feb 17 training: Chest and Triceps with some Cardio.

I had the flu this week, so today was the big day to hit the gym again. Was a bit afraid of how my body would react, but there was nothing to it actually. The only thing that showed, that I lacked that 10-15% of power today, but let’s blame the flu for that one.

I’ve been doing this routine where I hit the gym 4 times a week and always train 2-3 muscle groups. I have to work from 8 am to 4 pm so the perfect time for me to hit the gym is usually just before 6 am.

Today I trained my chest and my triceps.

Elliptical trainer 5 min warmup


Incline dumbbell press 3 x 15 reps with 12,5 kg weight (26,5 lbs)

Dumbbell press 3 x 15 reps with first set 14th rep failure 12,5 kg, then switched to 10 kg (22lb)

Dumbbell flyes 3 x 15 reps with 10kg


Reverse triceps pushdown with cable 3 x 15 reps with 40 kg (88lbs)

Dip machine 3 x 15 reps with 220 lbs

Dumbbell front raises 3 x 15 reps with 5kg (11 lbs)


Elliptical trainer, interval training for 20 min HR between 150-160.

And the most important thing to do after training: stretching.

Usually I’ve been training 3 muscle groups 4 times a week, but because of my work schedule I’ve had to break it down to little bits. Average training time is about 60-75 minutes.

Nice 2 mile walk with the dog later in the evening and now at 10 pm. I’m ready to go to bed. Tomorrow: biceps + shoulders + abs day!

Take care!