Gym regimen - March 2011

MONDAY, 28 MARCH 2011
A1: Quads and Biceps
50 mins, 98.5kg

WARMUP

CIRCUIT:

Leg curl: 10, 8, 6 @ 45kg, 50kg, 55kg

Hyper-supinated DB curl (per arm): 19kg, 22kg, 26kg @ 10, 8, 6
[Nice feeling to jump up a weight class on these.]

CIRCUIT:

EZ bar curl (preacher bench): 10, 8, 9* @ 37kg, 39.5, 42kg
[I didn't really like these, first, because they allow me to rest in the upright position and they put some strain on my outer forearm which I haven't felt since last year during my first few months of seriously lifting. Granted, maybe I'm just whining about having to go through another painful growth phase. Notice how I had to drop 3–8kg on the bench compared to my usual standing barbell curl. That's what I call training the muscle, not the motion! This guy's running endorsement, however, inclines me to believe I should incorporate the bench on regular basis. So be it.

The last 3 reps of set 3 were forced upon me by quasi-friend. He's down about his gf, I learned after those unexpected brutal extra three reps, and so maybe he wanted some male camaraderie––at my expense, heh!–– to lift his spirits. It was rough but also very exciting to feel again for a flash how teammates and sparring partners can boost you.]

Squat: 10, 8, 6 @ 100kg, 110kg, 120kg

CIRCUIT:

Incline leg press: 10, 8, 6 @ 170kg, 195kg, 220kg

Rope cable curl: 10, 8, 6 @ 25kg, 30kg, 35kg

COOLDOWN: I did some wrist curls with my chest expander (forearm resting on my knee, bottom handle under my foot) and some forearm bar curls. I'll focus on training my grip Wednesday and Saturday.