Gym regimen - Oct 2012 - and some nostalgia...

15 October 2012
Even Keel "A"
210 lbs (95kg), 50 min.

Warmup - motions
...........Circuit 1
SQ - 10, 10, 4 @ 185 lbs, 205 lbs, 215 lbs
Gironda neck press - 10, 8, 6 @ 115 lbs, 135 lbs, 155 lbs
SDL - 10, 6, 4 @ 185 lbs, 205 lbs, 215 lbs
...........Circuit 2
Press - 10, 6, 4 @ 90 lbs, 100 lbs, 110 lbs
Squeeze-press - 10, 10, 10 @ 85 lbs, 85 lbs, 110 lbs (I foolishly used uneven db's the first set, so I flipped them the second set to balance things out.)
PU (neutral) - 12*, 9*, 6* (Included leg lifts on concentric rise.) 

I'll be keeping my notes in pounds from here on out, at least until I'm back in Taiwan, or some other metric-based area. Just for curiosity's sake, I'll present the above data in metric units and compare them to my last Even Keel "A" workout nearly four months ago.

...........Circuit 1
SQ - 10, 10, 4 @ 84kg, 93kg, 97.5kg 
Gironda neck press - 10, 8, 6 @ 52kg, 61kg, 70kg 
SDL - 10, 6, 4 @ 84kg, 93kg, 97.5kg 
...........Circuit 2 
Press - 10, 6, 4 @ 41kg, 45kg, 50kg 
Squeeze-press - 10, 10, 10 @ 38.5kg, 38.5kg, 50kg 
PU (neutral) - 12*, 9*, 6* 

I have never done a Gironda neck press until today, so I have no prior basis for comparison. On 24 June, 2012 I did the following:

50 min., 99kg

...........Circuit 1
SQ: 10, 6, 5 @ 90, 105, 120
BP: 10, 8, 6* @ 75, 85, 95 (not comparable to the Gironda neck press, but there it is)
SDL: 10, 6, 5* @ 90, 110, 127.5
...........Circuit 2
Press: 9, 6, 3* @ 50, 55, 60
db flye: 12, 10, 8 @ 36, 40.5, 45
PU: 8/3, 8/3, Ø

Obviously, I've fallen behind, but there's no need to rush into injury. Today was a "recon" and refresher workout. Patience, humility, confidence, progression.

Now, out of further curiosity's sake, I'll present my stats, in an order revised to match what I trained today, from my first Even Keel "A" workout (on 8 February 2012), after having been out of the gym for several months, possibly a year. Those numbers should more closely resemble today's efforts. Indeed, my body weight then and now is roughly the same.

50 min., 96kg

...........Circuit 1
Squat 9, 6, 3 @ 70kg, 82.5kg, 100kg
Bench press 9, 6, 3** @ 70kg, 80kg, 90kg [Major spot for last 2 reps of set 3.]
Snatch DL 8, 6, 4* @ 110kg, 110kg, 120kg [Used straps for last 2 sets of set 3. They cut like razors, must buy my own!]
...........Circuit 2
Standing military press 9, 6, 4 @ 28kg, 42kg, 48kg
Bench EZ curl 9, 6, 4* @ 23kg, 28kg, 38kg [Body cheat on rep 4 of set 3 and then a 10-second negative to finish.]
Pullup 12, 9 + 5kg, 7 + 5kg 

It's good to see that the last two months of conditioning and greasing the groove (dips, pullups, T-bell swings, pushups, Jungle Gym, etc.) have put me in a position slightly better than where I was in February 2012. I had minimal 'body English' and no spotting in today's workout. I invested in some high quality protein, creatine, and glucosamine after the workout, so I'm expecting to hit 100kg (220lbs) in a week or two. Wish me pluck!