Gym regimen - March 2011

TUESDAY 22 MARCH 2011
A2: Chest and Calves
60 mins, 98kg

WARMUP

CIRCUIT:

Bench: 12, 10, 6/1, 9* @ 75kg, 80kg, 85kg/80kg, 85kg + 2 iso's just off my chest @ 60kg
[Failure on 7th of 2nd followed by 1 rep at 80kg. Spotter on 3rd.]

Seated calf raise: 36, 39, 42, 30 @ 60kg
[Very "low and slow" form on 4th set.]

CIRCUIT:

DB flye: 12, 9, 8 @ 18kg, 22kg, 26kg
[I think it's time to go up an octave in weight, maybe 10, 8, 6 @ 22kg, 26kg, 32kg next week?]

Standing calf raise: 36, 36, 36 @ 70kg, 80kg, 90kg
[I loved how these activated my traps. Granted, the spinal compression is not the best thing in the long run, but… for now, eez love!]

CIRCUIT:

Decline DB press: 12, 10, 8 @ 18kg, 22kg, 26kg

"Calf springs": 15/15 & 15/15, 15/15 & 15/15, 20/20 & 20/20
[I made these up, since, as usual, I was in need of another calf exercise. Stand with one leg fairly far back while resting the ball of the other foot on a bench or something stable about knee-high. Then "flexplode" off and onto the bench. 15 reps per leg twice, etc.]

•
Oy. My chest. I need to eat more crow and just keep working at lower weights. I want no spotters next week! Best if I just go 10, 8, 6, 4 @ 70kg, 75kg, 80kg, 85kg. Patience, Humility, Confidence…

I liked throwing in the decline press. Felt much like a dip, but was harder to get set up for. So… maybe I'll just do dips next week. The problem with dips, though, is that I feel them more in my triceps than in my pecs. And the decline press gave me a good pump for my 3rd circuit. They are worth doing again next week. I will save my incline bench (with a narrower grip) for A4 this week.