Gym regimen - April 2011

FRIDAY, 1 April 2011 A4: Triceps, Deltoids, Traps 60 mins, 98kg WARMUP CIRCUIT: Lateral DB flye (plus rear delt flye): 10+2, 8+2, 6+2 @ 14kg, 16kg, 18kg Cable pushdown (straight bar): 10, 8, 6 @ 30kg, 35kg, 40kg CIRCUIT: Anterior DB flye: 10, 8, 6 @ 14kg, 16kg, 18kg Incline BP: 10, 8, 6 @ 60kg, 67.5kg, 70kg CIRCUIT: Elbows-out extension: 10, 8, 6 @ 16kg, 18kg, 18kg BB military press (standing): 10, 8*, 5* @ 40kg, 40kg, 42.5kg CIRCUIT: Overhead shrug: 24, 20, 15, 30 @ 40kg, 50kg, 60kg, 40kg Cable curldown: 30, 27, 21 @ 25kg, 35kg, 40kg BB shrug: 10, 8, 6 @ 105kg, 110kg, 115kg

+++

A rough workout and I played it safe, as my shoulders and forearms are feeling a little sore after a long, hard week. Granted, I went wild on shrugs, but that is my wont. It was nice to get a new feel on the tricep pushdown with a straight bar. Felt solid and controlled, just right between too easy and too hard, on the incline bench. My traps got fried today and last night's oblique pulldowns didn't help, I'm sure, so my military press was pretty deflated. I need to work my abs more, so lately I've been doing some leg raises (pilates like) when I wake up and the ab curldowns felt awesome today. I really enjoyed the overhead shrugs. The problem is, it's such a precarious position that I have to go light. I discovered a great way to get the bar overhead: start from a squat with the bar on a rack, lock it on my upper chest, and then drive up into a squat-military press. Going to take it easy this weekend, my whole body needs to recover. Patience, Humility, Confidence...

Gym regimen - March 2011

FRIDAY, 25 MARCH 2011
A4: Shoulders, Triceps, Lats
55 mins, 98kg

WARMUP

CIRCUIT:

Lateral delt DB flye: 10, 8, 6 @ 10kg, 12.5kg, 14kg

Close-grip incline bench: 10, 8, 6 @ 60kg, 65kg, 70kg

Planking: 1 min, 1 min, 1 min
[Rested elbows on a bench and did 30 seconds straight on, then 15 & 15 seconds for obliques.]

CIRCUIT:

Rear delt DB flye: 10, 8, 6 @ 10kg, 12.5kg, 14kg

BB military press: 10, 8, 6 @ 40kg, 45kg, 50kg
[High and tight! Might go a tad heavier next week….]

CIRCUIT:

Front delt DB flye (per arm): 5, 8, 7 @ 10kg, 12.5kg, 14kg
[High and tight! I got confused on set 1 and counted only 10 reps total. Meh.]

DB pullover (with press): 12, 10, 8 @ 22kg, 26kg, 32kg
[I love pullovers! And, hey, I just noticed I'm actually showing some serratus anterior up in here!]

Planking: 1 min, 1 min, 1 min
[Rested elbows on a bench and did 30 seconds straight on, then 15 & 15 seconds for obliques.]

CIRCUIT:

BB shrug: 10, 8, 6 @ 110kg, 115kg, 120kg
[Oof, these shrugs showed that my forearms have had a long week and deserve a good rest this weekend. Nice squeeze-lock on last rep of sets 2 and 3. A study in contrasts: as I approached the bar for set 2 or 3, I glimpsed a guy in the mirror doing DB shrugs… using maybe 28kg total. Granted, he was spindlier than I am, but it was a nice reminder that you get out of it what you put into it, aka, no pain no gain.]

Close-grip incline bench: 12, 9, 6 @ 50kg, 55kg, 60kg
[I needed something to go with my shrugs and it's good to work my chest more. Rep 5 of set 3 I switched to a natural grip and on the last rep I squeezed the hell out of the bar and screamed––and up she went! Hoorah!]

•

I've decided to stick to 3 sets per exercise. Squeezing in 4 sets really shows in terms of time and performance fatigue (e.g. in my A3 workout this week). I am cautious with my shoulders so today was a very chaste but fulfilling workout.

Gym regimen - March 2011

FRIDAY 18 MARCH 2011
A4: Shoulders, Triceps, Traps
50+ mins, 98kg

CIRCUIT: {NB: I might be wrong by a rep +/- on a few sets, since I focused more on form and "the pump" than straight numbers today.}

Lateral delt DB flye: 12, 12, 9, 6 @ 10kg, 10kg, 12.5kg, 14kg

Cable pushdown: 12, 12, 9, 7 @ 25kg, 30kg, 35kg, 40kg

Military press: 12, 12, 9, 8 @ 30kg, 40kg, 42.5kg, 47.5kg

Elbows-in DB extension (each hand): 10, 10, 8, 6 @ 10kg, 14kg, 18kg, 22kg

Reverse delt DB flye: 12, 12, 9, 7 @ 10kg, 10kg, 12.5kg, 14kg

DB pullover: 12, 12, 10, 9 @ 18kg, 22kg, 26kg, 32kg

CIRCUIT:

BB shrug: 12, 9, 7 @ 110kg, 115kg, 120kg

+ + +
An unusual workout for more, in that I did (nearly) all my exercises in a loop of three circuits. This was more challenging, not only since my muscles were being used more "relentlessly" each circuit, but also because I found myself working more intensely (i.e. faster turnover from one exercise to another). Being pressed for time helped too!

Originally I was considering taking the day off, since I don't want to catch a cold. But by the time I in media res at the gym, I ended up going pretty heavy. That ol' healthy addiction. I think my traps will be sore tomorrow, yes indeed.

I LOVE PULLOVERS! I think the combination of my bench work on Tuesdays and the shrugs and pullovers on Friday is starting to fill out and substantially "deepen" my chest (as in, the entire nexus of "benching" muscles is getting stronger as a unit). A routine like this might help for a few weeks while doing BDW drills on other days.

Gym regimen - March 2011

FRIDAY, 11 MARCH 2011
A4: Shoulders, Triceps, Traps: 60 mins, 98kg

WARMUP: step machine, jump rope, stretching, DB calisthenics

CIRCUIT:

Medial delt DB flye: 10, 10, 8 @ 10kg, 10kg, 12kg

Tricep pushdown: 12, 9, 8 @ 30kg, 32.5kg, 35kg

Jump rope: 100, 100, 100

CIRCUIT:

Rear delt flye: 12, 9, 7 @ 10kg, 10kg, 12kg

Elbows-in DB extension: 12, 9, 6 @ 18kg, 22kg, 26kg

Step machine: 1 min, 1 min, 1 min

CIRCUIT:

Military BB press: 12, 9*, 6* @ 40kg, 45kg, 47.5kg
[A hip cheat on 12th of 1st and 9th of 2nd and a good negative after/on 6th of 3rd.]

DB pullover (with extensions): 12, 9, 6 @ 26kg
[I added a tricep extension to my chest and back up on each pullover. Great pump!]

CIRCUIT:

Hise shrug: 24, 22, 20 @ 90kg, 95kg, 100kg

BB shrug: 12, 9, 6 @ 90kg, 95kg, 100kg

+ + +
Today was a great workout, it's been a while since I trained these muscles as a unit. As I've been doing in general since resuming my A-regimen, I opted for slightly lower weights with better form and greater intensity (i.e. faster turnover between sets). I hurt my right shoulder a few months ago, as you may recall, so I didn't want to re-aggravate that this time around. Happy to say, I felt no discomfort or weakness during these exercises. I've got another month of A-workouts ahead of me, and I started taking creatine today (only 5g per day right after my workout, forget that "loading phase" stuff). My main goal for this building cycle is to hit 130kg on the squat, 150kg on the deadlift, and that 10/8/6/4 at 80/85/90/95kg spot-free set on the bench. Then I suppose a week or two of BDW work and maybe a new routine altogether for 6 weeks or so. Of course, life being what it is, I make these plans with the standard "Deo volente" clause. Stay tuned.

Tweaking the A-routine…

A1:
Warmup (with spin bike)
Squat
DB curl (seated, thick grip)
Farmer's walk lunge
BB curl (standing, thick grip)
Overhand BB preacher curl
Leg extension (~with negs)

A2:
Warmup (with jump rope)
Bench
Seated calf raise
Incline bench
Standing calf raise
DB flye (legs up)
Incline calf press (with negs)

A3:
Warmup (with high knees)
DL
Good morning
Stiff-leg DL
Pullup
Leg curl
Yates/Pendlay BB row

A4:
Warmup (with wall walking!)
DB front delt raise (seated)
Cable tri exension
DB lateral delt raise (seated)
Elbows-in DB extension
BB military press (standing)
DB pullover (with tri extension)
Shrug/Hise shrug (heavy!)

Gym regimen - January 2011

A4: Tris, Shoulders, Traps
SUNDAY: mins
97kg, BMI 27.5

Warmup: Step machine, calisthenics, stretching

CIRCUIT:

Cable lateral raise: 12, 9, 8 @ 13.5kg, 16kg, 18kg

Pullups: 13, 13, 13*
[13th of 3rd was a big kip into a negative.]

Hise shrug: 24, 24, 24 @ 80kg, 90kg, 100kg
[I don't know how much the Smith machine bar weighs, so I'm just counting the plate-weight.]

Standing barbell military press: 12, 8, 8* @ 40kg, 45kg, 50kg
[8th of 3rd used a body cheat into a negative.]

Elbows-out dumbbell extension: 12, 9, 6 @ 14kg, 18kg, 22kg
[I went lighter on the weight today and tighter on the form.]

Shrug: 12, 9, 9 @ 90kg, 100kg, 110kg

Cable pushdown: 12, 9, 7 @ 27.5kg, 30kg, 35kg

Step machine: 2+ mins, 2+ mins, 2+ mins

"Cooldown":

Oblique cable tucks: 20/20, 20/20 @ 50kg

+ + +
A nice, brisk workout, but not so hasty I didn't focus on good form all the way. Now it's time for a restful weekend to recuperate for SMR. I've decided to use up the protein I have and then save my money by not buying another tub of it. My research indicates that "normal nutrition" suffices for the strength athlete. Oh, plus all that milk! Today it was encouraging to see my big(ger) ass can still do pullups heheh!

Gym regimen - January 2011

A4: Tris, Shoulders, Traps
SUNDAY: 60 mins
97kg, BMI 27.5

Warmup: Step machine, calisthenics, stretching

CIRCUIT:

Cable lateral raise: 12, 9, 3/6 @ 13.5kg, 18.5kg, 18.5kg/22.5kg

Cable reverse raise: 10, 8, 6 @ 13.5kg, 16kg, 18.5kg

Hise shrug: 16, 16, 16 @ 80kg, 90kg, 100kg [LINK, scroll down]
[It's true: these weren't very comfortable, especially after coming off a set of rear delt flyes. Next time I should do more reps and "clench" the shrug at the top longer.]

Standing barbell military press: 10, 8, 6 @ 40kg, 45kg, 50kg
[Tight form on these. Improvement!]

Elbows-out dumbbell extension: 10, 8, 6 @ 18kg, 22kg, 26kg

Cable pushdown: 12, 9, 6 @ 30kg, 32.5kg, 35kg

Shrug: 12, 9, 8 @ 100kg, 110kg, 120kg

Rope skip: 110, 120, 150

CIRCUIT:

Alternating ab cable pulldown: 32, 30, 26 @ 30kg, 35kg

Step machine: 1 min, 1 min, 1 min

Incline alternating situp: 18, 18, 18

+ + +
Great workout tonight. I felt very pumped and focused when I got there and did my sets quickly. I lost some time, however, helping my friend join the gym and fielding his occasional questions.

Next week I will do A1 on Monday, take Tuesday and Wednesday off, then do A3 and A4 on Thursday and Friday. No back or hamstrings next, since that's such a heavy workout I think it will leave me depleted for the start of SMR. Speaking of which, my goal for tomorrow night is to do 12 reps each at 90kg, 100kg, 110kg.

Gym regimen - December 2010

A4: Tris, Shoulders, Traps
FRIDAY: 50+ mins
96kg, BMI 27.5

Warmup: Spin bike, stretching, delt flyes, tricep extensions

CIRCUIT:

Cable lateral raise 10, 8, 8 @ 9.5kg, 13.5kg, 16kg [LINK]

Cable reverse raise: 10, 8, 8 @ 9.5kg, 13.5kg, 16kg [LINK]

Standing barbell military press: 10, 8, 6 @ 40kg, 45kg, 50kg

Elbows-out dumbbell extension: 10, 8, 6 @ 18kg, 22kg, 26kg

Cable pushdown: 25kg, 30kg, 35kg @ 10, 8, 6

Lever bench press: 16, 15, 14 @ 60kg, 65kg, 70kg

Spin bike: 2+ mins, 2+ mins, 2+ mins

CIRCUIT:

Barbell shrug: 12, 9, 6 @ 100kg, 110kg, 120kg

CIRCUIT:

Alternating ab cable pulldown: 36, 32, 28 @ 30kg, 32.5kg, 35kg

+ + +
I had it in mind to do this A4 Saturday, but by Friday afternoon I was "itching" so much that I just left the cram school during a long break and worked out in my undershirt and pants. Then I went home to shower and "fuel up" and returned to the cram school for class. It felt good to work my shoulders again: my right shoulder is only mildly stiff and I felt no pain in the joint yesterday or today. It was also great to do shrugs again! I admit I was stunned at how big my sholders looked in the mirror when I did them. I have taken to working out in sweatshirts the last few weeks, but yesterday I was wearing a "wifebeater", so I got a chance to see some of my own gains. I prefer working out in long-sleeve shirts, first, because I like my muscles to be very warm when I train and, second, I like the psychological edge they give me. In more "modest" clothing, I'm not distracted by glances at my muscles in the mirro,r and even less distracted by other guys sizing me up. Call it the "gym burqa" mentality, but I prefer to focus on the feel of the exercise rather than my looks. Come summer time, however, when I am all but forced into cooler clothing, I can see the gains I made while my muscles "hibernated" in more concealing clothes.

My back is very sore from A3 this week and my forearms (inner) are extremely sore. That's what one day of deadlift, pullups, lever rows, followed by heavy shrugs, will do! The pain is all for the better, as I want to keep gaining grip strength. When I commence SMR in January––but, oh, how hard it is to part with my beloved 4-day split!––, I want to train my wrists/hands on off-days (say, Wednesday and Saturday). I've got one more week of A1–A4, which means SMR will begin Monday, January 7––God willing.

Stay tuned.

Gym regimen - November 2010

A4: Tris, Shoulders, Traps
FRIDAY: 50+ mins
94kg, BMI 27

Warmup: Stretching, calisthenics, jump rope

CIRCUIT:

Standing barbell military press: 10, 10, 6* @ 40kg, 45kg, 50kg
[6th rep of 3rd set was a body cheat into a negative.]

Rear-delt dumbbell flye: 10, 8, 6 @ 10kg, 14kg, 18kg
[High and tight!]

One-arm upright cable row: 10, 8, 6 @ 15kg, 20kg, 25kg
[These really work the core (and the traps to a small degree), as you twist a bit to allow the cable to go all the way up, elbow pointed high, like starting a lawn mower.]

Rear-delt cable extension: 13.5kg, 18.5kg, 23.5kg
[From a contracted "punch" position back to a rear extension, like prying the lid off a jar at chest level and then handing it backwards to someone.]

Elbows-out dumbbell extension: 10, 8, 6 @ 18kg, 22kg, 26kg

Cable pushdown: 25kg, 30kg, 32.5kg @ 12, 9, 6

Nautilus bench press: 15, 15, 20 @ 50kg, 55kg, 60kg
[I've decided to work my pecs twice a week, though only really bomb them on Tuesday.]

Jump rope: 150 skips, 150 skips

CIRCUIT:

Russian twists: 40, 50

Jump rope: 150 skips

+ + +
I went lighter tonight, since my right shoulder is a bit sore (from bowling last weekend!), but a higher rep count felt good: got me back to my natural inclinations as an athlete, and I loved focusing on good form.

My stalker seemed more chipper tonight, as I think we now have a decent amount of camaraderie as coworkers and I think he's adjusted to the fact that I'm training my body while he's training his. "150 is next week," he chirped as he mounted his scooter to leave. Right on, man!

Gym regimen - November 2010

A4: Tris, Shoulders, Traps: 50 mins
94kg, BMI 27

Warmup: Stretching, calisthenics

CIRCUIT:

Standing barbell military press: 10, 8, 6* @ 40kg, 47.5kg, 54kg
[6th rep of 3rd set was a body cheat into a negative.]

Upright barbell row: 10, 8, 6 @ 40kg, 47.5kg, 52kg

Rear-delt dumbbell flye: 10, 8, 8 @ 10kg, 14kg, 18kg
[Very high and tight form on these. Stronger.]

Elbows-out dumbbell extension: 10, 8, 6 @ 18kg, 22kg, 26kg
[Good form on these. Stronger.]

Dips: 14, 12, 12*
[12th rep of 3rd set was a negative.]

Nautilus bench press: 12, 12, 12 @ 50kg, 55kg, 60kg
[I've decided to work my pecs twice a week, though only really bomb them on Tuesday.]

CIRCUIT:

Cable pulldown: 30, 30, 24 @ 30kg, 35kg, 37.5kg

Barbell shrug: 12, 9, 6 @ 95kg, 105kg, 115kg
[Gotta love chalk!]

+ + +

Gym regimen - November 2010

A4: Tris, Shoulders, Traps: 45 mins
92kg, BMI 26.5

Warmup: Stretching, extensions, presses, etc.

Military press (barbell, standing): 10, 8, 6 @ 40kg, 45kg, 50kg

Upright row (barbell): 10, 8, 6 @ 40kg, 45kg, 50kg

Kowtow rear-delt flye (per hand): 10, 8, 8 @ 10kg, 14kg, 18kg

Elbows-out extension (per hand): 10, 8, 6 @ 18kg, 22kg, 26kg

Standing French press (EZ barbell): 10, 8, 6* @ 25kg, 35kg, 40kg
[5th rep of the 3rd set was a body-cheat on the way up and the 6th rep was a negative.]

Cable pulldown: 10, 8, 6 @ 25kg, 30kg, 35kg

Shrugs (barbell): 12, 9, 6 @ 90kg, 100kg, 110kg

+ + +
This was a funny workout. Although I had already said I would forgo A4 this week, since my Saturday seemed too busy, by the time dinner was over with my friends, I "couldn't take it anymore," and excused myself: "I'll be back in about an hour. I'm 'itchy'." They were cool with it. So I got to the gym, rolled up my cargo pants, took off my shirt and worked out in my wife beater. Hoorah! I went a little light this time but did the sets more quickly, so it was a good pump by the end. I just couldn't stand not working my tris and delts, especially seeing as I won't be able to do A4 next Friday (due to the conference in Taipei).