Gym regimen - March 2011

FRIDAY 18 MARCH 2011
A4: Shoulders, Triceps, Traps
50+ mins, 98kg

CIRCUIT: {NB: I might be wrong by a rep +/- on a few sets, since I focused more on form and "the pump" than straight numbers today.}

Lateral delt DB flye: 12, 12, 9, 6 @ 10kg, 10kg, 12.5kg, 14kg

Cable pushdown: 12, 12, 9, 7 @ 25kg, 30kg, 35kg, 40kg

Military press: 12, 12, 9, 8 @ 30kg, 40kg, 42.5kg, 47.5kg

Elbows-in DB extension (each hand): 10, 10, 8, 6 @ 10kg, 14kg, 18kg, 22kg

Reverse delt DB flye: 12, 12, 9, 7 @ 10kg, 10kg, 12.5kg, 14kg

DB pullover: 12, 12, 10, 9 @ 18kg, 22kg, 26kg, 32kg

CIRCUIT:

BB shrug: 12, 9, 7 @ 110kg, 115kg, 120kg

+ + +
An unusual workout for more, in that I did (nearly) all my exercises in a loop of three circuits. This was more challenging, not only since my muscles were being used more "relentlessly" each circuit, but also because I found myself working more intensely (i.e. faster turnover from one exercise to another). Being pressed for time helped too!

Originally I was considering taking the day off, since I don't want to catch a cold. But by the time I in media res at the gym, I ended up going pretty heavy. That ol' healthy addiction. I think my traps will be sore tomorrow, yes indeed.

I LOVE PULLOVERS! I think the combination of my bench work on Tuesdays and the shrugs and pullovers on Friday is starting to fill out and substantially "deepen" my chest (as in, the entire nexus of "benching" muscles is getting stronger as a unit). A routine like this might help for a few weeks while doing BDW drills on other days.