92kg, BMI 26.5
Warmup: Stretching, extensions, presses, etc.
Military press (barbell, standing): 10, 8, 6 @ 40kg, 45kg, 50kg
Upright row (barbell): 10, 8, 6 @ 40kg, 45kg, 50kg
Kowtow rear-delt flye (per hand): 10, 8, 8 @ 10kg, 14kg, 18kg
Elbows-out extension (per hand): 10, 8, 6 @ 18kg, 22kg, 26kg
Standing French press (EZ barbell): 10, 8, 6* @ 25kg, 35kg, 40kg
[5th rep of the 3rd set was a body-cheat on the way up and the 6th rep was a negative.]
Cable pulldown: 10, 8, 6 @ 25kg, 30kg, 35kg
Shrugs (barbell): 12, 9, 6 @ 90kg, 100kg, 110kg
This was a funny workout. Although I had already said I would forgo A4 this week, since my Saturday seemed too busy, by the time dinner was over with my friends, I "couldn't take it anymore," and excused myself: "I'll be back in about an hour. I'm 'itchy'." They were cool with it. So I got to the gym, rolled up my cargo pants, took off my shirt and worked out in my wife beater. Hoorah! I went a little light this time but did the sets more quickly, so it was a good pump by the end. I just couldn't stand not working my tris and delts, especially seeing as I won't be able to do A4 next Friday (due to the conference in Taipei).
No comments:
Post a Comment