Gym regimen - February 2011

WEDNESDAY, 22 Feb. 2011

A2: Chest and Calves: 50+ mins, 96.5kg

WARMUP:

Stair machine, cable flyes, bench, calf raises, stretching

CIRCUIT:

Bench press: 10, 7/1, 6, 6 @ 80kg, 87.5kg/85kg, 92.5kg, 95kg

[3rd and 4th sets with spotter.]

Seated calf raises: 36, 45, 42 @ 50kg, 55kg, 60kg

CIRCUIT:

Incline bench press: 10, 8, 8, 6 @ 60kg, 62.5kg, 65kg, 70kg

Standing calf raises (Smith machine): 36, 45, 30 @ bdw + 95kg

[I used a little "body English" on some of these, i.e. incorporating a small shrug-squat motion to allow my calves to get high for a small squeeze. Like Arnold says, you must BLAST YOUR CALVES!]

CIRCUIT:

Dumbbell flyes: 10, 8, 5 @ 22kg, 26kg, 32kg

[Kind of funny: I got a spotter on my 3rd set, but even so, my arms simply gave out on the 6th rep and down came the dumbbells. I wasn't alarmed. The natural dynamics of the downward motion bring the arms open away from the face/chest, so my only risk would have been hanging onto the weights when they hit the ground.]

Plyo calf hops: 12, 12, 6* @ 19kg, 16kg, 19kg

[I kind of made these up, since I'm never too sure how to train calves besides seated/standing raises. I held dumbbells in my hands and hopped up to a small platform, did a calf raise and paused, then hopped back. On the 3rd set I began on the platform, flexed my calves for a few seconds, then hopped back. Meh.]

ABS:

Planking: 60 sec, 60 sec, 90 sec