"A1": Quads and Biceps
45 mins, 97kg
(I was pressed for time but determined to exercise, knowing that travel time to the gym would drain my time for a good workout and that, in turn, a poor workout would worsen my mood. So I did a lot of KB swings and cleans and curls, DB curls and squats, Hindu squats, and thick-grip bungee-cord curls (over- and underhand). A good sweat and my quads were nicely sore today!)
WEDNESDAY 3. MARCH 2011
A2: Pecs and Calves
45 mins, 97kg
WARMUP: squats, bench, calve raises, stretching
CIRCUIT:
Seated calf raise: 45, 42, 39 @ 40kg, 50kg, 60kg
Squat: 10, 8, 6 @ 80kg, 85kg, 95kg
[My quads needed more of a challenge than I gave them yesterday.]
Bench press: 8, 7, 7* @ 80kg, 85kg, 90kg
[Lighter weight but I felt a great pump. I worked out quickly today, so I didn't want to use weight so heavy I couldn't do it on my own. I got a spot on the 3rd set, but he only helped on the last 2 reps, encouraging me to do an extra 7th rep. High five!]
CIRCUIT:
Incline bench press: 8, 7*, 7* @ 65kg, 70kg, 72.5kg
[Definitely a bit drained after the bench press, had a spot on 2nd and 3rd sets. First spotter knew what he was doing: he only helped on my last 2 reps, when I asked for and clearly needed the assist. The second guy--the guy who uses power straps on almost every exercise!--was all over my bar, even pushing it towards my waist the first couple reps and seriously jocking my focus. He assisted too much, but at least I did 7 reps and felt a decent enough pump. Beware of posers!]
Standing calf raise: 36, 36, 36 @ 75kg
CIRCUIT:
Dumbbell flye: 12, 9, 6 @ 18kg, 22kg, 26kg
One-leg calf hop: 30/30, 50/30, 50/30
[I improvised these, since I wanted a 3rd calf exercise to go with my flyes. Just balance on one leg and then hop side to side over a line (in my case, up one inch onto a platform), focusing on using the balls of the feet to balance, rather than the whole footsole. A nice dynamic exercise. I did extra reps for my apparently weaker right calf.]
ABS: Planking: 1 min, 1 min
I'm shooting for an A3 workout tomorrow. It's been a while since I deadlifted!
FRIDAY 4. MARCH 2011
A3: Hams and Back
50+ mins, 97kg
WARMUP: spin bike, deadlifts, pullups, calisthenics
CIRCUIT:
Deadlift: 10, 8, 6, 4 @ 100kg, 110kg, 115kg, 130kg
Good mornings: 10, 8, 6 @ 40kg, 60kg, 80kg
[I think I'm wrong about the weights here, not sure.]
CIRCUIT:
Stiff-leg deadlift: 12, 9, 6 @ 75kg, 85kg, 95kg
Lever pull row: 12, 9, 6 @ 90kg, 100kg, 110kg
CIRCUIT:
Leg curls: 10, 8, 6 @ 35kg, 40kg, 45kg
[Oh my quads were sore when I lied on the pads! Had some great "gym rat" grunts on the latter sets!]
Barbell row: 10, 8, 6 @ 70kg, 80kg, 90kg
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