Gym regimen - April 2011

FRIDAY, 1 April 2011 A4: Triceps, Deltoids, Traps 60 mins, 98kg WARMUP CIRCUIT: Lateral DB flye (plus rear delt flye): 10+2, 8+2, 6+2 @ 14kg, 16kg, 18kg Cable pushdown (straight bar): 10, 8, 6 @ 30kg, 35kg, 40kg CIRCUIT: Anterior DB flye: 10, 8, 6 @ 14kg, 16kg, 18kg Incline BP: 10, 8, 6 @ 60kg, 67.5kg, 70kg CIRCUIT: Elbows-out extension: 10, 8, 6 @ 16kg, 18kg, 18kg BB military press (standing): 10, 8*, 5* @ 40kg, 40kg, 42.5kg CIRCUIT: Overhead shrug: 24, 20, 15, 30 @ 40kg, 50kg, 60kg, 40kg Cable curldown: 30, 27, 21 @ 25kg, 35kg, 40kg BB shrug: 10, 8, 6 @ 105kg, 110kg, 115kg

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A rough workout and I played it safe, as my shoulders and forearms are feeling a little sore after a long, hard week. Granted, I went wild on shrugs, but that is my wont. It was nice to get a new feel on the tricep pushdown with a straight bar. Felt solid and controlled, just right between too easy and too hard, on the incline bench. My traps got fried today and last night's oblique pulldowns didn't help, I'm sure, so my military press was pretty deflated. I need to work my abs more, so lately I've been doing some leg raises (pilates like) when I wake up and the ab curldowns felt awesome today. I really enjoyed the overhead shrugs. The problem is, it's such a precarious position that I have to go light. I discovered a great way to get the bar overhead: start from a squat with the bar on a rack, lock it on my upper chest, and then drive up into a squat-military press. Going to take it easy this weekend, my whole body needs to recover. Patience, Humility, Confidence...