Chest and triceps routine... and tunes

Jesus. Imagine looking like that lad. Sweet cheeks.

I'm not a gym pro or anything, and I don't look anything like Glutimus Maximus up there, so most of what I say here should be taken with a pinch of salt. 3-4 times a week but I'm regular and still wear medium shirts so if you're thinking you'll end up looking like Lou Ferigno by reading this, you've come to the wrong blog. I just enjoy gyming. So should everyone. It's gas craic!

I only had ~1hr to blast through as much as I could so mid way through some dumbbell presses I got a bit overzealous and dropped a dumbbell on my chest. Ouch.

My routine was: 
Bench - 60kg (5),70kg (4), 80kg (3)...
Parallel pull-ups - 8x3 (BW)
Superset Dips - 8x3 (BW)
Skullcrushers - 20kg 8x3
Flat dumbbell press - 25kgs 8x3
Bent over row - 30kgs 6x3
Chest fly - 55kg (8), 60kg (8), 65kg (8)

I think this is a pretty decent routine to go by and definitely targets all those lovely upper body muscle groups that everyone loves to hit in order to look like Cinnamon Buns up there...

Pull/Push movements
A lot of people are of the belief that routines should consist mainly of one motion or the other, which is find and everyone's got a different take on everything.
Personally I think combining Push and Pull movements within a routine is always a good idea and makes for a more balanced workout, but that's just me! For example the supersets of pull-ups and dips are opposite motions but while the dip is tricep centric, the pull-up is still using supporting muscles making it a more complete routine. Same goes for the flat press into the bent over row.

I've done the same routine with varied reps and weights (lower weights/higher reps) on the advice of an especially well-versed gym friend and definitely feel the benefit in the form of DOMS.

But who really cares, just go into the gym and blast some Math-rock (Protest The Hero maybe...) and lift in 7/4 timing. I need to start listening to my own music when working out, the Summer Classix mix CD in Ben Dunne gyms is starting to wane a li'l. Possibly coz there's never any Li'l Wayne.

Exercise and food... sort of (Demetri Martin reference)

I've decided to convert this blog a bit, based mostly on a recent change in lifestyle and that my last post was about weight gain and supplements.

I weigh 75kg (at last weigh-in 4 months ago) and find it very difficult to gain weight. I play American Football so it's important for me to try keep muscle on so as well as training I go to the gym 3 times a week and as well as eating lean meals I take protein supplements every day.

My intake like most people usually includes a pre, during and post supplement regime.
Pre - Caffeine supplement with 15g protein and various vitamins like VITARGO®, ACTINOS™ AND BIOPERINE® (I couldn't begin to understand the science behind them, but I've found one pre-workout supplement that definitely works for me.
During - BCAA (powder/instant) Leucine, Isoleucine and Valine in a 2:1:1 ratio. At least it claims 2:1:1. I honestly just take this for the taste, I couldn't say I saw any noticeable benefit when I started taking it but sure, it was probably doing something good. However, I saw a significant change in my stamina when I added creatine monohydrate to the mix. I know not everyone is a proponent of creatine intake but it really is great stuff.
Post - Pure whey straight afterwards (I try get 40g via instant and a bar or something) and then a nice lean chicken dinner.

The team started a gym program ~9 months ago and we did body fat % checks at start and 4/5 month interval, and I was at 16% and then 12%. We have a check coming up soon so my target is <10 80kg="" and="" body="" fat="" p="" weight.="">
So, to summarize, I'm going to use this blog to track my progress. Bit narcissistic but whatever.
Bench - 90kg (100kg chains)
Deads - 150kg
Squat - 130kg

Peace!