Gym regimen - April 2011

Tuesday, 19 April 2011
Even-Keel Workout 1
50 mins, 97kg

[I seem to have lost some weight. Mostly fat, as far as I can see. Fine by me. Gains in strength, regardless. Or maybe that scale is just wacky.]

WARMUP

CIRCUIT

Pullup: 15, 14, 13

Bench press: 8, 6, 5* @ 75kg, 82.5kg, 90kg

[Spotter helped on rep 5 of set 3.]

Snatch deadlift: 8, 6, 6/“2” @ 100kg, 110kg, 100kg/125kg

[I goofed on setting the weight on set 3––fatigue'll getcha! The last "set" was kind of a joke. My grip was fried and I didn't even stand all the way up for rep 2.]

Military press: 10, 8, 8 @ 45kg, 50kg, 55kg

[Progress indeed!]

Spider curl: 10, 8, 6 @ 35kg, 45kg, 50kg; Standing BB curl: 10 @ 40kg

[A good deal of "body English" on set 3. This weekend I did a spontaneous workout with my pike barbell––lots of curls, nearly as many tricep extensions, and some front squats, plus some good core work before bed––, which I think accounts for the pain I felt in my forearms when I started each set of these.]

Front squat: 8, 6, 3 @ 70kg, 75kg, 80kg

[Great Scot! A bugger of an exercise. My left wrist felt painfully hyper-extended on set 1, my fingers felt pinched between the bar and my shoulders on set 2, but my grip felt better on set 3. According to this guide, my hands were too close to my torso and I mustn't let my knees drift inward as they tended to do. Also, based on this helpful analysis, I think my toes were too adducted. Gotta keep practicing at low-ish weight. Nice to see my quds get pumped as in days of yore, though!]