A1: Biceps and Quads: 50 mins
WARMUP: spin bike, squats, curls, stretching
CIRCUIT:
Leg extensions: 12, 9, 6 @ 45kg, 50kg, 55kg
Squat: 12, 9, 6, 4 @ 85kg, 95kg, 105kg, 110kg
Hyper-supinated dumbbell curls: 12, 9, 6 @ 17kg, 20kg, 22kg
CIRCUIT:
Walking lunges: 20, 18, 16 @ 10kg, 15kg, 20kg
[I held plates (at the weights shown above) by the central ring with my last three digits on each hand (i.e. not my thumb and index fingers) in order to train my grip.]
Barbell curls: 10, 8, 6 @ 40kg, 42.5kg, 45kg
[I used a towel on the last two sets not only to add girth to the bar but also to give a slight downward slant to the blade of my hand and thereby relieve pressure on my wrists.]
CIRCUIT:
Overhand EZ bar curls: 12, 10, 10 @ 30kg, 35kg, 40kg
Box jumps: 12, 12, 12 @ 17kg, 17kg, 20kg
[I held dumbbells in my hands and jumped up two steps and stepped back down for 12 reps. A good challenge, but I should go deeper before I jump next time.]
+ + +
Well, I can safely say my recent excursion into bodyweight not only did not leave me gasping but actually evidenced gains when I finally got my lazy but back in the gym. My biceps have become stronger and I don't know that my quads have gotten weaker.
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