modified Quick Mass workout
45 min. + 10 min., 103kg
I've been feeling a bit run down all week (last weekend was grueling and during the summer in Taiwan I tend to get "sweat colds" from the oscillations between heat, sweat, chills, warm winds, etc.), so I decided to mix things up for this workout. I was very pleased with the results. I basically split my rearranged order for the Quick Mass workout into two circuits (A and B––creative, huh?). I ended up tacking on a "second session" for my back and abs so I could try out a couple new toys I had made.
Warmup: motions, stretching, imaging, etc.
Session 1
SQ: 5, 4, 5 @ 100, 105, 110
FSQ: 5, 4, 5 @ 85, 90, 100
BP: 5, 4, 7* @ 90, 92.5, 95
[Spotter on last rep of last set. Should go a smidgen heavier next time.]
bb curl: 5, 5, 6 @ 45
[Should go a tad heavier next time.]
Leg curl: 5, 5, 3 @ 62
[Too heavy!!! Hope my hams are okay this weekend.]
Standing calf raise: 8, 8, 8 @ 105–110
"Session 2"
[The weights below are estimates, since I wasn't really counting them as part of my workout. I was just trying out my handmade eagle loops.]
One-arm cable row: 10 @ 35
Eagle loop PU: ~10–15 reps @ bdw with various finger configurations
Eagle loop one-arm cable row: 10 @ 35
Ab pulldown: 12, 18 @ 30
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