Workout blog for a week, day 7 – chest. The end :)

av Madeleine Leander

For general questions about the workout blog, read the introduction to it here.

This is the last post of my one week workout blog. All the links can be found below. It has been fun, but also quite some work. I will write about my training every now and then in the future too, but I will write more about esports and StarCraft 2. If you have any questions or suggestions on topics you want me to write about, let me know in the comments below.

One day of chest focus

I love to train dips, so I do it quite a lot as they are also kind of included in the Muscle-ups. Today the weather was amazing so I took a long walk with my boyfriend and then we went to the gym. At the gym I did the following:

  • Warm-up: ~10 Handstands
  • Bench press: 2 sets of warm-up + 4 sets. 10 reps on 60 kg, 2+2 reps on 70 kg, 10 reps on 60 kg.
  • Weighted dips: (I started with a set without weights) 10 reps on 30 kg, 3+3 reps on 40 kg, 9 reps on 30 kg.
  • Flying dips: 3 sets of as many as I could (12-16).
  • Push-ups: 2 sets in the end.
  • Stretching: 15 minutes.

Today’s workout video can be found here:

Tips and thoughts

Bench press

You always have your ups and downs. At the moment I feel weak in this exercise. It’s due to me fracturing a rib a while back. Because of it I had to skip bench press for about two months. But I’m gettig back to it now. My personal best is 77.5 kg, and at that time it was 1.5 times my bodyweight. I hope to get to 80 kg but it’s not someting I’m prioritizing in my workout at the moment.

Weighted dips and dips in general

This is a really good exercise. You can start with negative reps or using a rubber band for assistance and as you get stronger you can start adding extra weights to make it harder. My goal is to be able to do a dip with an added weight equal to my body weight. I’m really careful though, I really don’t want to hurt my shoulders.


Flying dips

Yeah, they don’t really have a name since the exercise is not anything common. I uploaded a video on Instagram while doing this, some people got inspired and tried it. Other than that I’ve never seen anyone outside of my gym doing it. The once I use are hand made out of table legs. Compared to normal dips this is a lot harder and it reminds me a bit of using Olympic rings for dips.


When people ask me how I build up my strength to do so many dips I always tell them about this exercise. I think it helped me a lot, because when I do normal dips after working on the flying dips I feel like I’m flying 🙂


I wanted to say something about stretching as I got a few questions about it. But the truth is that I started stretching about 2-3 months ago and I don’t know the best way to do it. I havn’t figured out what the best is for me and I don’t feel like I can give a lot of advice here.

Earlier I didn’t stretch after working out because I didn’t see the point. Now I want to learn a lot of bodyweight exercises and moves that I need flexibility for. So now I have a reason to do it. When I know more about stretching and have made up my mind about it I will come back to it, I promise :).


Links to the rest of the blog posts



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