(TUESDAY): 50 mins
96kg, BMI 27.5
Warmup: pec deck, lever press, cable crossover, jumping jacks, stretching
CIRCUIT:
Seated lever press: 15, 15, 12, 10 @ 55kg, 65kg, 75kg, 85kg
Pec deck: 16, 16, 12, 10 @ 50kg, 55kg, 60kg, 50kg
Cable crossover: 16, 16, 12, 10 @ 27kg, 31kg, 36.5kg, 41.5kg
Alternating incline calf raise: 38, 36, 36 @ 150kg
CIRCUIT:
Barbell pullover: 18, 15, 12 @ 25kg, 30kg, 35kg
Seated calf raise: 30, 30, 30 @ 60kg
Incline crunches: 36
My "deadlift stalker"––whom, for the record, I have no illusions or desires of surpassing again any time soon–– helped me keep my form "tight" on some exercises tonight, namely, the pec deck. See, he's not an asshole, just a bit rough around the edges.
I was really pressed for time tonight, since I agreed to help a coworker leave early by teaching later. (At work tonight, a shirt I bought a few years ago was really feeling tight. Getting into my first "shedding phase" as a weightlifter!) Despite my shoulder and neck injuries which have slowed me down a lot the last couple weeks, the good news is that my chest has not atrophied too much.
I renewed my membership for another six months at Central Power, and I am really looking forward to the "Squats and Milk" regimen (SMR) starting in January. It's cool because for eight weeks I will just be doing elemental training: squats, pullovers, dips, pullovers, situps. The progression of SMR involves adding 5lb (2.5kg) to the 20-rep squat every workout. So, if I start on January 3 at 70kg, I will do 77.5kg the following Monday. I'm committing to 24 SMR workouts in January and February, which means I will ultimately add 60kg. I think 70kg is a suitable place to start. Just think, if things go well, by March I will be squatting 130kg 20X and will be over 100kg!
Stay tuned.
No comments:
Post a Comment