Gym regimen - November 2012

Friday, 2 November 2012
Even Keel "B" 
50-60 min., 218 lbs. (98.5kg)

Warm-up 
motions, stretching, imaging

Circuit 1
FSQ - 9, 6, 3 @ 185lbs, 205lbs, 225lbs
Dips - 10, 10, 10
DL -  9, 6, 4 @ 225lbs, 275lbs, 315lbs

Circuit 2
Pulldown (close V-handle) - 9, 9, 6 @ 190lbs, 200lbs, 210lbs
Flye-away - 9, 9, 9 @ 120lbs
Supine cable curl - 9, 9, 9 @ 110lbs, 120lbs, 130lbs

Finish 
db farmer walk : 20-25 sec. w/ 190 lbs. x 3

+   +   +

I didn't post my records from last weeks workouts and then left the notes at work on Friday, so I can't show any detailed comparisons. Nonetheless, my A regimen last week was up in every exercise from the week before and this B workout is, I'm pretty certain, up from last week, too. Actually, the DL felt a little too easy. But... patience, humility, confidence, double progression.

I decided to switch dips into circuit 1 instead of the flye-aways, mainly because dips are harder and thus fit better with the compound, HIT nature of circuit 1. I also liked staying at the same weight for the flye-aways, since it took out the psychological snag I have sometimes with heavier weights in chest training.

Felt a little squishy on the first two sets of FSQ, but that was largely due to mental distractions (guy on a cell phone behind me talking about money, etc.). I'm still not totally sure about my foot position on the FSQ, but I loved going wider than usual on my SQ for regimen A. I had bruises on my delts the next day from the FSQ--hoorah!

The farmer walks at the end were a lot of fun. (Errm, as in "fun".) I've decided to train my abs mostly by daily vacuuming and off-day planche/plank training. A nice idea: finish my workouts with a farmer-walk/high leg raise triplet circuit.

Also, I hadn't mentioned it before, but on off-days what I like to do (aside from procrastinate, read and think about how I should be training) is the following, which I've done three or four times in the past couple weeks: jump rope, sledge hammer drills, medicine ball drills, jump rope, repeat x 3, then finish with hand balancing.

Onward (but not FORWARD)!