(MONDAY): 60 mins
94.5kg, BMI 27
Warmup: Exercise bike, stretching, jump rope, squats
CIRCUIT:
Leg extension: 12, 9, 6 @ 45kg, 50kg, 55kg
[Having the backrest father back put more work into the quads proper.]
Squat: 12, 9, 6*, 5* @ 90kg, 105kg, 115kg, 120kg
[Felt basically weaker on the squat than last week but, then again, felt stronger at 120kg than before. As I said last week, I'm more or less toning things down after a 5-week growth cycle to prepare for the Squats and Milk regimen.]
CIRCUIT:
Close-grip EZ barbell curl: 10, 8, 6 @ 40kg, 45kg, 50kg
Hyper-supinated dumbbell curl: 10, 8, 6 @ 16kg, 18kg, 20kg
[Hand off-center to accentuate inward supination. Felt stronger than last week.]
CIRCUIT:
Walking lunges: 16, 14, 14 @ 20kg, 20kg, 25kg
[Plate hoisted on the back of head/ high shoulders, like last week.]
High cable curls: 10, 8, 6 @ 27kg, 32kg, 36.5kg
[Yet again felt stronger on these.]
"Cooldown":
Rowing crunches (alternating): 52, 46, 40
Felt some discomfort in my right shoulder on curls, but this is just the kind of pain I want to tolerate: it strengthens the weakened area without directly overtaxing it. Tomorrow for my chest day it will be all flyes and presses, no bench!
I would have liked to have gone a bit deeper on my squats the last couple sets, but the spotter hemmed me in a bit, which is fine, since I'm glad I did as well as I did. Awesome pump!
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