30 min., 96.5kg
Hula hoop: 4 min. x 3
Neck lifts: 10, 12, 15 @ 14kg, 9kg, 11kg
Jump rope: 150 x 3
Ab wheel: 13, 16, 20
Tue., 21 Feb 2012
25 min., 97kg
Hula hoop: 3 min. x 2
Flail: ~30 sec. per hand per vector
Jump rope: 120 x 3
Wed., 22 Feb 2012
25 min., 97kg
Reverse leg press: 12 x 4 @ 30kg (?)
Standing calf raise: 15/15 x 3 @ 40kg (?)
db shrug: 15, 20, 30, 20 @ 45kg, 50kg
Ski machine: 5–6 min. (HB ~155)
Cable crossover: 15, 15 @ 30kg, 40kg (?)
I went to the gym tonight on a whim, as I was feeling "rambunctious". I did it mainly to work out some soreness and just… cuz the gym's right on my way home, and stuff. Since it was an intuitive workout, you'll notice I paid little attention to exact weights and reps. (Indeed, the above data for Wednesday's workout just now is fudged for my own convenience.) It just so happened a buddy of mine was there (can I get a discount for introducing new memebrs!?), so hopefully we can spot each other when our schedules overlap.
Sunday I decided to switch my neck training from my harness iso's to plate lifts, not only so I can be more precise in my progression, but also because I think my neck will respond better than to the harness for gains in mass and strength––just like any muscle tissue. The harness is good for working the whole spinal shaft and core, but the db neck lifts really isolate the muscle and allow for greater range of motion. I really felt it the next day (w00t)! Last night's lifts didn't leave me as sore, but there's always "neckst" time.
Tonight I was really hoping to do some heavy shrugs (a pleonasm, in my book), but there was a pack of admittedly serious young squatters on the rack so I just made do with 美力's rather paltry dumbbell section. I did the reverse leg press to give my lower back some blood flow but didn't want to go to heavy on any big muscles, since I intend to do my Even Keel A workout tomorrow night.
Oh, and last night on the way home, I saw an MMA dojo and dropped in for information. It's not expensive, but is probably not a prudent investment at this juncture. Even so, I had huge respect for the establishment as soon as I perused their equipment: dozens of jump ropes, medicine balls, punching bags, Smith machine for bench and squat, mats for grappling, etc. I'd love to get some basic combat training, though my heart still pines for my old judo lessons. We'll see. God help me, I'm going to use my health while I still have it.
Stay tuned.
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