(WEDNESDAY): 50+ mins
96.5kg, BMI 27.5
Warmup: bench press, jumping jacks, stretching
CIRCUIT:
Bench press: 12, 9, 7*, 6* @ 70kg, 80kg, 90kg, 95kg
[Spotter helped me with, let's say, up to two-thirds of my 3rd and 4th sets. Too hands on: I think a spotter shouldn't touch anything until you say the word. Even so, felt good to be back on the bench: good pump, no shoulder pain.]
Alternating seated calf raise: 36, 36, 36, 30 @ 45kg, 50kg, 55kg, 60kg
CIRCUIT:
Cable crossover: 16, 12, 10, 8 @ 31.5kg, 36.5kg, 41.5kg, 45.5kg
Stair machine: 2 mins, 2 mins, 2 mins
CIRCUIT:
Dumbbell flye: 12, 9, 6 @ 18kg, 22kg, 26kg
"Staggered" calf raise: 36, 36, 36, 48 @ 22.5kg, 40kg
[I improvised this exercise. Barbell on the shoulders, one foot forward on a platform, the other foot back and angled out. An interesting exercise, since in reality, we use our calves at different angles, say, hiking or rock climbing.]
CIRCUIT:
Dumbbell pullover: 16, 14, 12 @ 22kg, 26kg, 30kg
Jumping jacks: 60, 60, 60
Incline situp: 24, 24
The regular "pack" of "big" Taiwanese guys was doing squats tonight, the more experienced guys teaching the weaker ones. I could not help but notice, however, that they all shot for parallel knees and, indeed, only approached atg when they were fatigued. They also tended to squat a bit wider than I do, and had the bar higher on the traps than I have chosen to do lately. And one guy stared straight up every time, which, in my understanding, puts a lot of pressure on the cervical spine. Just observing.
Bed time now. Had a terrible night of sleep last night––the creatine?––but managed to get a three-hour nap this afternoon.
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