SUNDAY: 60 mins
97kg, BMI 27.5
Warmup: Step machine, calisthenics, stretching
CIRCUIT:
Cable lateral raise: 12, 9, 3/6 @ 13.5kg, 18.5kg, 18.5kg/22.5kg
Cable reverse raise: 10, 8, 6 @ 13.5kg, 16kg, 18.5kg
Hise shrug: 16, 16, 16 @ 80kg, 90kg, 100kg [LINK, scroll down]
[It's true: these weren't very comfortable, especially after coming off a set of rear delt flyes. Next time I should do more reps and "clench" the shrug at the top longer.]
Standing barbell military press: 10, 8, 6 @ 40kg, 45kg, 50kg
[Tight form on these. Improvement!]
Elbows-out dumbbell extension: 10, 8, 6 @ 18kg, 22kg, 26kg
Cable pushdown: 12, 9, 6 @ 30kg, 32.5kg, 35kg
Shrug: 12, 9, 8 @ 100kg, 110kg, 120kg
Rope skip: 110, 120, 150
CIRCUIT:
Alternating ab cable pulldown: 32, 30, 26 @ 30kg, 35kg
Step machine: 1 min, 1 min, 1 min
Incline alternating situp: 18, 18, 18
Great workout tonight. I felt very pumped and focused when I got there and did my sets quickly. I lost some time, however, helping my friend join the gym and fielding his occasional questions.
Next week I will do A1 on Monday, take Tuesday and Wednesday off, then do A3 and A4 on Thursday and Friday. No back or hamstrings next, since that's such a heavy workout I think it will leave me depleted for the start of SMR. Speaking of which, my goal for tomorrow night is to do 12 reps each at 90kg, 100kg, 110kg.
No comments:
Post a Comment