Gym regimen - January 2011

A1: Quads and Biceps
(MONDAY): 60 mins
97kg, BMI 27.5

Warmup: Exercise bike, step machine, lunges, stretching, squats

CIRCUIT:

Leg extension: 10, 8, 6 @ 45kg, 47.5kg, 50kg

Squat: 12, 12, 12* @ 90kg, 100kg, 110kg
[Spotter helped on last 2 reps of 3rd set.]

CIRCUIT:

Hyper-supinated dumbbell curl: 10, 8, 6 @ 18kg, 20kg, 22kg
[These felt great. Good pump.]

Step machine: 1 min, 1 min, 1 min

CIRCUIT:

EZ bar curl: 10, 8, 6 @ 40kg, 45kg, 50kg
[Pain!]

Lunges: 16, 14, 12 @ 15kg, 20kg, 25kg

CIRCUIT:

Overhand cable curl: 12, 9, 6 @ 15kg, 20kg, 25kg

High knees: 60, 80, 100

+ + +
Well, I finally got a taste of what I think SMR will really be like: Great googly moogly!

By rep 6 or 7 of the 3rd set, my hands wanted to widen out and release the bar, my traps were sore, and even my lats were beginning to sizzle. I paid a lot of attention to my breathing: exhale a bit on the way up and be sure to inhale on the way down. And standing between reps I took in a lot of air. Had to. My back felt enormous as I walked away from the rack to cool down. Oh yes: the 20-rep squat will bloom the body.

I think I will "compromise" and begin at 95kg next week, since I need to think about the longterm toil of SMR. A light warmup and one set of 20 reps at 100kg would be doable, but then I'd be at 102.5kg on Wednesday and 105kg on Friday! Another thing to keep in mind is that, in a metric-based gym, I have to add 5.5lb every workout (since the smallest plates are 1.25kg [2.75lb] each), while the regimen only calls for 5lb gains per workout. Ideally, by the end of the six weeks (Feb. 18), I'll be doing my last 20-rep at 140kg. Fortunately, this coincides perfectly with a break in my work schedule, so I will have enough time to rest. God be with me!