Even Keel (B)
50 min., 213 lbs (96.5kg)
Warm-up: stretching, motions, aerobic (bike and ski machines)
...........Circuit 1
Flye-away : 8, 8, 8 @ 80lbs, 90lbs, 100lbs
...........Circuit 2
Seated pulldown : 10, 8, 6 @ 180lbs
Quasi-Gironda dips : 10, 9, 7**
Supine cable curl (rope handle) : 10, 9, 6 @ 87lbs, 98lbs, 120lbs
Abs: 8 high knee raises, 8 leg raise-rotations, 8 high knee raises
+ + +
My legs have been extremely sore for the past three days. Walking, kneeling, getting into and out my car, descending stairs, kneeling, etc. have been delicate acts, indeed. Today, warming up on my first overhead squat (bar only), I felt a bolt of pain shoot down my right thigh from knee to groin. Monday's squatting and deadlifting, after so long away, had really shocked my legs. So, after a few minutes of ginger stretching and re-assessing, I decided to convert my SQ and DL into aerobic work and heavy shrugs. Humility, Patience, Confidence, Adaptation. The overhead lunges felt good, a brisk anaerobic challenge.
I did my flye-aways differently than the author from whom I learned them (Roman Fitness System). For him, one rep = press + flye open + return (to pecs), whereas for me, one rep = press + flye + flye shut (over chest) + lower to pecs for a new rep to press.
The lat pulldown felt awesome, very tough, with the neutral grip bar. It really opened and activated my lats.
Next time I'll use strict Gironda form for the dips, by turning my knuckles inward. This time I used a standard hand position and tucked my knees up.
By "high" knee raises, I mean that my feet went over the pull-up car on most reps and over my head on all reps. Oof!
I've gained 2lbs this week and seem to have lost some body fat. 222lbs by next Monday?!
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