Day 51 - Chest & Rest

Big Chest Day!

So it's been interesting this week, late starts, a quiet gym and the feeling of more freedom to give myself a really good workout. So, that's how it went this morning. 2 hours in the gym, meant I could really give my chest a good workout, and my abdominals a longer run at it...although I still want to add new workouts to my abdominals, constantly trying to improve the quality of my abdominal training - a healthy core is a strong core!

Endurance training for strength is not as easy as the normal power training, where you knock out 4-6 reps three times over for each exercise. Endurance training means pushing hard for a longer duration. Endurance training is exercise that is working the aerobic system, whilst developing muscular endurance. It works the slower twitch muscle fibres, which enables the body to improve catabolism. This then increases capacity to use fat and glycogen stores as energy.

This is how I've been working out, this week.

I arrived at the gym, and got stuck into a 6 set bench press. Starting with a total weight of 50kg I worked hard to push to my new Personal Best (PB) of 90kg. I did 10 reps for the first 2 sets, then 8, then 6...well my first set of 6 reps on 90kg was only 4 reps, but still. I quickly moved from flat bench to inclined and repeated the same rep system. I maxed out at 80kg, and then moved to the decline bench and reached a maximum 75kg. After working the bench for around 45 minutes, I moved to the dumbbells for a quick inclined pectoral flye workout, which I followed up with pec-deck for 3 sets of 8 reps. I then moved to the cable cross-over to do some fine tuning / isolation work. I did my usual low, medium, high fly sets to finish.

Abdominals, although I'm trying really hard, are a little dull. I'm going to add some new lifeblood into abdominals tomorrow. I've spent this evening (early) to research this exact subject, so tomorrow I'll let you know how I went.

Social Time

I believe, and thats all I have to go on really, that if you are working really hard at your job, and at the gym, you need to make/find the time to dedicate to unrelated things. I opt to use my wednesday evening participating in the weekly EOAC Quiz Nights. These can, rarely, end up as a social event, to network, Chit-chat and take the time to get to know each other. For example, after tonight's quiz I moved to the foyer to spend time with Mr Peds, Crawf-Dawg, Mr Potent, Dolphins-Lee, and more peeps, talking shit and drink red wine. I like this part, and usually, Holmie and I drink with the new legal-oh Mrs Spinnah, but tonight I felt the urge to mingle with the table of big drinkers... Mr Dutchie, even joined us, it was his birthday and thats awesome!

Seems reasonable enough to me...

I think its important to balance this fun time with work time, especially since I'm a naval officer. Friendship, work mates and learning how you fit seems to be a vital part. I think it was also really cool to finally see Mr Q at the quiz...its only taken since January to get him to come!

SO, it's time to fess up. I just drank some cognac, some single malt and a few additional glasses of shiraz.... I'm gonna try and wake up early...really want to keep my constancy at the gym...

I saw this quote, and it made me realise I'm like this...I'm falling asleep writing this blog, but I'll rest when its done, and not before.

Goodnight folks!