Gym regimen - March 2011

MONDAY, 14 MARCH 2011
A1: Biceps and Quads: 45 mins & 25 mins, 98kg

[These were all more or less interwoven over the workout, kind of in a few staggered circuits: KB swings, lunges, curls, squats, curls, swings, lunges, curls, etc.]

KB swings: 30 @ 10kg X3

KB lunges (per leg, per side): 10/10/10/10 @ 10kg X3
[I did 10 right-leg reps with KB on my left side, then 10 left-leg reps with KB on my right side, then 10 right-leg reps with KB on my right side, and then 10 left-leg reps with KB on my left.]

Unilateral KB squats (per side): 15/15 @ 10kg X3
[15 reps with KB on each side and opposing arm flayed outward. Corkscrewed up and down to work the core.]

Hyper-supinated DB curls (per hand): 8, 8, 7 @ 18kg X3

Crossover DB curls (per hand): 8, 7, 7 @ 18kg X3
[Swept DB up along torso to work out bicep.]

Close-grip KB curls: 12, 10, 10 @ 22kg X3
[Used T-handle KB.]

KB horse stance: 15 secs @ 22kg X3

Then I did the following staggered circuit when I got home this evening…

KB swings: 30 @ 10kg X2

KB lunges (per leg, per side): 10/10/10/10 @ 10kg X2

Unilateral KB squats (per side): 15/15 @ 10kg X2

Hyper-supinated DB curls (per hand): 8, 8, 7 @ 18kg X3

Crossover DB curls (per hand): 8, 7, 8 @ 18kg X3

Close-grip KB curls: 12, 10, 10 @ 22kg X3

KB horse stance: 15 secs @ 22kg X3