Day 5 - Friday 12th January 2012

Exercise - Gym: Supersets

Legs were still pretty painful from the Monday session, and the number of Jumping Jacks and what not from the boxing class, so today i tried to focus on upper body exercises.

Superset A

Exercise A1 – Seated Row (55k)
http://www.youtube.com/watch?v=Iz4F6jCyLc8

Sets 5

Reps 8-10
Rest 90 seconds

Exercise A2 – Close Grip Bench Press (seated) (45k)
http://www.youtube.com/watch?v=u-iaRAN7CZI 

Sets 5
Reps 6-8
Rest 90 seconds

Superset B

Exercise B1 – Arnold Press (32k - 16k each arm)
http://www.youtube.com/watch?v=p0Rtakl0frk

{Personally, I love/hate this exercise. It is bloody excruciating, and you should probably use a slightly lower weight than you would for a normal shoulder press. But the burn feels good.....)

Sets 4

Reps 6-8
Rest 60 seconds

Exercise B2 – Concentration Bicep Curls

http://www.youtube.com/watch?v=Jvj2wV0vOYU - I'm not sure why this guy has to show you without a top on, maybe its because he wasn't breast fed.

Sets 4
Reps 8
Rest 60 seconds

Superset C

Exercise C1 – Dumbbell Decline Fly

http://www.youtube.com/watch?v=IMALXhhHRKM (black guy with a deep south accent....isn't that a little bit like a Jew wearing a swastika?) 

Personally i love this exercise - when the dumbbells are next to each other above your chest, really try and focus on the lower pectorals, and try to squeeze the weights together - this will eventually cut in under the pectoral muscle and help create that lower line of definition on the chest. Or so I hear.

Sets 4
Reps 8-10
Rest 60 seconds

Exercise C2 – Decline Sit-ups

http://www.youtube.com/watch?v=QhGU5cmNZds&feature=related

Except don't put your hands behind your head as this douche recommends, as you can strain your neck pretty badly. Hands by temples, or on chest, period.

Also I try to alternate in groups of three, doing one normal, right elbow to left knee, then left elbow to right knee. This works the core abdominal muscles, but also the right and left intercostals and the sides of your core as well.

Sets 4
Reps 15-18
Rest 90 seconds

And that's a wrap.