CIRCUIT
93kg, BMI 27.5
Warmup: Exercise bike, stretching, lunges, squats
Leg extension: 12, 9, 6 @ 45kg, 50kg, 55kg
Walking lunges: 14, 12, 10 @ 30kg, 35kg, 40kg
Squat: 12, 9, 6, 4 @ 80kg, 95kg, 105kg, 110kg
[I made a point to go very deep on these, especially the first 3 sets. That, I think, plus going deep and long (and a little heavier) on the lunges, took something out of me for the squat. I really had to dig, which is good. Why should the squat be easy?]
Hammer barbell curl: 10, 8, 6* @ 35kg, 42.5kg, 55kg
[The 6th rep of the 3rd set was a body cheat into a negative.]
Incline dumbbell curl: 10, 8, 6* @ 14kg, 18kg, 22kg
[The 6th rep of 3rd set was a body-cheat into a negative.]
High cable curls [per cable]: 12, 8, 8/3 @ 22kg, 27kg, 32kg
[High and tight!]
Cooldown:
Abs: Cable pulldown: 36, 32, 28 @ 30kg, 35kg, 40kg
Plate curl: 6/6, 5/5/3/3, 6/6 @ 15kg, 20kg, 25kg
[These work the brachioradialis and train pinching strength well.]
Something tells me I need to work in separate forearm training. Maybe on Saturday and Wednesday.
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