Gym regimen - January 2011

SMR 4 of 18
MONDAY: 50 mins
98kg, BMI 27.5

This afternoon… 

Warmup: Spin bike, calisthenics, stretching, squats

20-rep Squat: 20 @ 107.5kg

Dumbbell pullover: 20 @ 18kg

Pullups (alternate grip): 14, 12

Dips: 15

Decline situps (with obliques): 27

This evening…

Warmup: Spin bike, stretching

Squat: 12, 6 @ 50kg, 100kg

Pullups (alternate grip): 12, 12

Dips: 14, 13

Decline situps: 25, 25

+ + +
My workout was interrupted by a call from my school: my schedule was changed again for a week and I had remembered incorrectly.

Anyway…

I felt a lot more confidence today with the 20 reps. I had an epiphany last week the evening after doing 105kg: if I could 20 reps at Xkg, I can certainly do 20 reps two days later at X+2.5kg! Two tiny plates is I add each time! I can do this! So today for 107.5kg, while it was very rough on the last 5–6 reps, I also knew it was just a matter of time and I just focused on breathing and a high chest. I need to improve on exhaling a bit in the whole, so as to reduce "Valsalva maneuver" pressure.

110kg this Wednesday!