after a two + year hiatus from lifting weights, I was able to put up 205 on the flat bench yesterday. Not a ton of weight, as I used to be able to push this off my chest 10 to 12 times, but an accomplishment for being 35 (turning 36 this month) and going from absolute horrible condition to shaping up and dropping 15 lbs.
My goal is to be able to bench press 225 for a minimum of 4 reps. I will never max out like I used to (275 lbs when I was in my 20's) but when I was that strength I could push 225 for about 7 -8 reps, so relatively speaking I am looking for around a 250 lbs max.
I have been working out for only 6 weeks, going every 3 days religiously. I alternate workouts like this.
Workout 1- Everything is done with a straight bar. Bench, Incline, Miltitary, Curls, Tricep pushdowns, and some light back.
Workout 2- Everything is done with dumbells. Bench, flys, shoulder press, lateral shoulder raises, single arm curls, alternate arm curls (max the weight for the babes!), tricep behind head press, back rows.
Workout 3- Everything is done on the machines. Two different exercises for each body part. I really hit my back hard on these days.
I also begin each workout with twenty minutes of cardio (usually stationary bike) which I get my heartrate between 140-150 for 10-12 minutes, and finish each workout with two grueling ab machine sets.
Will update every few weeks or so.
My goal is to be able to bench press 225 for a minimum of 4 reps. I will never max out like I used to (275 lbs when I was in my 20's) but when I was that strength I could push 225 for about 7 -8 reps, so relatively speaking I am looking for around a 250 lbs max.
I have been working out for only 6 weeks, going every 3 days religiously. I alternate workouts like this.
Workout 1- Everything is done with a straight bar. Bench, Incline, Miltitary, Curls, Tricep pushdowns, and some light back.
Workout 2- Everything is done with dumbells. Bench, flys, shoulder press, lateral shoulder raises, single arm curls, alternate arm curls (max the weight for the babes!), tricep behind head press, back rows.
Workout 3- Everything is done on the machines. Two different exercises for each body part. I really hit my back hard on these days.
I also begin each workout with twenty minutes of cardio (usually stationary bike) which I get my heartrate between 140-150 for 10-12 minutes, and finish each workout with two grueling ab machine sets.
Will update every few weeks or so.
