Push Monday!

Trained my push muscles monday! Still feeling it today!

Every workout I do I don't go for weight which is why I don't put the weight I lift on my blog! I go for the feel of the weight and the way it's hitting my muscles by form. I always do my reps slow and controlled on the way down and blast it up, this pumps my muscles up and tears the muscle fibers on the way down leading to growth when they repair.

The workout: Bench press 3 sets (2 warm ups, 1 hard), Incline Bench (1 warm up, 1 hard), Flat flyes (1 warm up, 1 hard), Shoulder press (1warm up, 2 hard), Side laterals (1 warm up, 1 hard), Tricep Pushdowns (2 warm up, 1 hard), Lying tricep extension (1 warm up, 1 hard).

Finisher: circuit of 1 min hitting punchbag, 1 min abs (whatever my trainer calls out), 1 min kettlebell swings. 3 rounds hard!

I always do 2-3 sets of the exercise because I don't want to tire my muscles, I want to work them. This works for me and I feel myself grow every workout. I always warm up on a set of 12, if I do a 2nd warm up I do 10, then the hard is always 6-8 reps but I do it with a weight i'll get that amount of reps and do 1 or 2 more forced reps. Doing them controlled makes your muscles really pump up! I'm doing pull muscles today and I'll get some progress pictures up!