FRIDAY: 50+ mins
94kg, BMI 27
Warmup: Stretching, calisthenics, jump rope
CIRCUIT:
Standing barbell military press: 10, 10, 6* @ 40kg, 45kg, 50kg
[6th rep of 3rd set was a body cheat into a negative.]
Rear-delt dumbbell flye: 10, 8, 6 @ 10kg, 14kg, 18kg
[High and tight!]
One-arm upright cable row: 10, 8, 6 @ 15kg, 20kg, 25kg
[These really work the core (and the traps to a small degree), as you twist a bit to allow the cable to go all the way up, elbow pointed high, like starting a lawn mower.]
Rear-delt cable extension: 13.5kg, 18.5kg, 23.5kg
[From a contracted "punch" position back to a rear extension, like prying the lid off a jar at chest level and then handing it backwards to someone.]
Elbows-out dumbbell extension: 10, 8, 6 @ 18kg, 22kg, 26kg
Cable pushdown: 25kg, 30kg, 32.5kg @ 12, 9, 6
Nautilus bench press: 15, 15, 20 @ 50kg, 55kg, 60kg
[I've decided to work my pecs twice a week, though only really bomb them on Tuesday.]
Jump rope: 150 skips, 150 skips
CIRCUIT:
Russian twists: 40, 50
Jump rope: 150 skips
I went lighter tonight, since my right shoulder is a bit sore (from bowling last weekend!), but a higher rep count felt good: got me back to my natural inclinations as an athlete, and I loved focusing on good form.
My stalker seemed more chipper tonight, as I think we now have a decent amount of camaraderie as coworkers and I think he's adjusted to the fact that I'm training my body while he's training his. "150 is next week," he chirped as he mounted his scooter to leave. Right on, man!
No comments:
Post a Comment