SUNDAY: mins
97kg, BMI 27.5
Warmup: Step machine, calisthenics, stretching
CIRCUIT:
Cable lateral raise: 12, 9, 8 @ 13.5kg, 16kg, 18kg
Pullups: 13, 13, 13*
[13th of 3rd was a big kip into a negative.]
Hise shrug: 24, 24, 24 @ 80kg, 90kg, 100kg
[I don't know how much the Smith machine bar weighs, so I'm just counting the plate-weight.]
Standing barbell military press: 12, 8, 8* @ 40kg, 45kg, 50kg
[8th of 3rd used a body cheat into a negative.]
Elbows-out dumbbell extension: 12, 9, 6 @ 14kg, 18kg, 22kg
[I went lighter on the weight today and tighter on the form.]
Shrug: 12, 9, 9 @ 90kg, 100kg, 110kg
Cable pushdown: 12, 9, 7 @ 27.5kg, 30kg, 35kg
Step machine: 2+ mins, 2+ mins, 2+ mins
"Cooldown":
Oblique cable tucks: 20/20, 20/20 @ 50kg
A nice, brisk workout, but not so hasty I didn't focus on good form all the way. Now it's time for a restful weekend to recuperate for SMR. I've decided to use up the protein I have and then save my money by not buying another tub of it. My research indicates that "normal nutrition" suffices for the strength athlete. Oh, plus all that milk! Today it was encouraging to see my big(ger) ass can still do pullups heheh!
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