Gym regimen - May 2012

Thursday, 31 May 2012
Even Keel (B)
99kg, 60 min.

Warmup - Stretching, motions, etc.

FSQ: 8, 6, 4 @ 80kg, 85kg, 90kg

IBP: 8, 6, 5 @ 70kg, 77.5kg, 82.5kg

DL: 8, 6, 4 @ 100kg, 110kg, 130kg

Lat pulldown: 9, 12, 9 @ 76kg, 91kg, 105kg

db IBP: 12, 15, 13 @ 32kg, 41kg, 50kg

plank cable curl: 12, 15, 12 @ 27kg, 36kg, 45kg

+ + +

I'll be brief.

1. NEVER DRINK ANY ALCOHOL BEFORE ANOTHER WORKOUT AGAIN!!!

2. This was a shorter workout since my buddy & I were both focused on our own goals/exercises.

3. Once again, my biggest obstacle to a massive DL is my grip. Let the straps come in, now and then.

4. Felt a bit weaker on the IBP than I did on the BP on Sunday, but, see point 1.

5. Frustrated as always that my current gym, Merry Gym, has only two 55lb db's for me to do my db IBP. Still, high volume on accessory exercises is its own kind of good, too.

6. I'm stunned and pleased I'm putting on solid weight. 99kg for sure now the past couple days, 100kg by this weekend.

Fitness notes - at last!

Monday 21 May 12 

45 min., 96kg

Flail 1 min x hand x vector x 3 
Heavy 150  5 closes
CoC1.5  5 closes
CoC 2  3 reps !close LH, 1 close 2 reps RH
CoC 1.5  6 closes
Heavy 150 10 closes 

Hula 2 min x 6 (between crush reps)
52kg FSQ 2" bar 15 x 3
52 kg Press 2" bar 12, 14, 16
52kg Rag row 2" bar 12, 15, 16
52kg Rag shrug 2" bar 12, 12, 15 

++++++++++++

Tuesday 22 May 12 A.M.

96kg, 25 min. 

2" bar curl 6, 6, 6 x 52kg 
2" bar press 10, 12, 12 x 52kg
2" bell press (two-hand) tri press 15, 20, 20 x 28kg

Tuesday 22 May 12 P.M.

96kg, 25 min. 

Hula 5 mins x 3
Wall sit 1.25 min x 3
Neck lifts 15, 18, 20 @ 5kg, 7.5kg, 10kg
Plate pinch 10kg x 30 sec. 

+++++++++++++

Thursday 24 May 12 p.m.

97kg, 45 min.

 Stool incline pushups 25, 25, 30
Wall sit 1.25 min. x 4 
1" wrist roll ext/flex 2x x 3 
2" db press 12, 15, 15 @ 
Hula 2 min. x 4 

+++++++++++++

Saturday 26 May 12

97kg, 30 min. 

Tripod (headstand) extensions 3 x 3
Chest expander rows 15 x 3
Supine row ups 15 x 3
Neck bridge ~1 min. x 3
Ab wheel 15, 15
Rope holds to failure x 3

+++++++++++++

Tuesday 29 May 2012

98kg 

20-25 min ski machine 

+++++++++++++

Wednesday 30 May 2012

99kg, 40 min.

Hula 10 min  

Jump rope 250, 200, 150 skips  

Neck flex 15, 15, 20 @ 7.5, 9.5, 9.5kg 

Ab wheel 15, 15

Gym regimen - May 2012 (at last!)

Friday, 27 May 2012
Even Keel 1 (Circuit A)
~120 min., 96kg 

WARM UP
Stretching, etc., etc.  

SQ: 9, 6, 3 @ 90kg, 100kg, 110kg 

BP: 9, 8, 4* @ 75kg, 85kg, 95kg 

[Slight spot on 4th rep of 3rd set.]

SDL: 9, 6, 6 @ 90kg, 100kg, 110kg 

PU: 12, 9, 13* @ bdw
[Used wrist straps on 3rd set.]


Press: 9, 6, 6 @ 40kg, 45kg, 50kg 

Spider curl: 10, 8, 10 @ 22.5kg, 36kg, 40kg 



+++ 


The above notes come mostly from memory, since I can't find the note paper on which I wrote at the gym. So, the weights are wrong by a few kg either way on any lift (except for the BP and PU). 


The reason this workout took so long, was because I was interacting with a buddy who's getting back into the gym, and had questions now and then about form, etc. That's not snark, since I have to thank him for getting me myself and I back into the gym. Still, I'm committed to keeping my workouts to 45–60 minutes.  

Fitness notes…

I've been remarkably gloomy this week. Too much of a high, with my daughter Elina's birth (her first! [?]), then a low, with her quasi-ICU extended stay in the hospital, followed by the relocation of my wife and Elina to my in-laws' in northern Taiwan, so Betty can "babysit the month" (坐月子). So here I find myself, by myself, all of a sudden, for the first time in a year or more. It hasn't been baaaad, per se, just... sudden and emotionally disorienting. Kind of the opposite of waking up one morning next to a stranger in your bed. Or is it even your bed?

Anyway, while I didn't go to the gym tonight, and haven't gone all week, I finally got done with some serious puttering and did a workout at home just now. God willing, I get to see my adorable, but still strangely taciturn, one-week old daughter tomorrow night. Hooray!

* * *
Wedndesday, 21 March 2012
45 min., 96.5kg

Gut wrench -
Russian twist: 20/20 x 3 @ 10kg
Engine starter: 20/20 x 3 @ 10kg

Hula hoop: 2 min. x 3

Overhead squat: 20/20, 15/15, 20/20 @ 15kg

[I used the gut wrench for these, which made the bar uneven on the plate-loaded end (natch), so I did equal reps to balance each side.]

bb standing curl: 15/15 x 3 @ 15kg

[Ditto above.]

2" bb tricep press: 15 x 3 @ 18kg

5-spring flye: 20, 20, 15, 12

Ab wheel: 15, 14, 15

Grip training…

Monday, 19 March 2012
30–40 min., 97kg

1" wrist roller: ext/flex x 4 @ 9kg

2" wrist roller: ext/flex x 4 @ 14kg

"dynamite" wrist roller: ext/flex x 4 @ 14kg

1/2" pinch piece: grasp to failure x 4 @ 9kg

Fitness notes...

Sunday, 18 March 2012
45 min., 96kg

Stairs: 10 stories x 5 w/ Stations of the Cross

Jump rope: ~200 jumps x 3

Flail: 30-40 sec. per hand per vector x 3

Hula hoop: 2 min. x 3

Neck harness: 40, 50, 60 iso reps @ bdw

* * *

This muggy weather is truly enervating, but I felt wonderful after Confession and Mass, and I wanted to get my spirits back up after some of the frustration we've had with Elina, and as a way of casting off the acedia to which I wad prone last week.

Fitness notes...

Sunday, 11 March 2012
<60 min., 97kg

Stairs: 20 min. (10 stories up and down)
[I did the Stations of the Cross as I walked. A little fitness with my penance, thank you very much!]

Jump rope: 200 skips x 3

Hula hoop: 2 min. x 3

1" wrist roller: (3 flex wraps @ 13.5kg) x 3
[Extension wraps would be like revving a motorcycle throttle, whereas a flex wrap is like knocking on a door.]

Ab wheel: 15, 15, 15

* * *

Staving off anxiety, my wife and I are, waiting for the baby to be born. Our biblical memorization task for this week is Philippians 4:4-7. To wit, "4 Rejoice in the Lord always; again I will say, Rejoice. 5 Let all men know your forbearance. The Lord is at hand. 6 Have no anxiety about anything, but in everything by prayer and supplication with thanksgiving let your requests be made knowingly to God. 7 And the peace of God, which passes all understanding, will keep your hearts and your minds in Christ Jesus."