(TUESDAY): 50+ mins
95kg, BMI 27.5
Warmup: calisthenics, stretching, jump rope
CIRCUIT:
Bench press: 12, 9, 8* @ 70kg, 80kg, 90kg
[Spotter on last 3 reps of 3rd set. 90kg felt so light when I got into the 3rd set, I glanced at the bar to confirm it wasn't loaded incorrectly.]
Seated calf raises (alternating angles): 39, 39, 39 @ 40kg, 45kg, 50kg
CIRCUIT:
Incline cable flye: 12, 10, 6 @ 27kg, 32kg, 36kg Standing calf raise (alternating angles): 45, 39, 33 @ 30kg + bdw
Jump rope: 100+ skips
CIRCUIT:
Dumbbell flye: 10, 8, 4 @ 22kg, 26kg, 32kg
[Brutal last set!]
Dumbbell pullover: 13, 10, 7 @ 22kg, 26kg, 32kg
[Also pretty brutal after the flyes!]
Jump rope: 110, 120, 150 skips
[Really had to focus to keep skipping.]
I was very pleased with my gains on the bench. I think the arched lower back and flexed scapulae really made a difference. At the same time, the soreness in my right clavicle (AC joint?) has me leery of doing dips for a while--and no bowling for at least as long! The bench, as we all know, is my weakest area, and the only thing I would consider "a bad joint" in my body is my right shoulder. I don't know why, it's just always had a flirty kind of way with that subluxation feeling. I should probably also hold off on one-arm and upright rows this week. Meh, throw some sleep and NSAIDS on it.
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