Saturday, August 28, 2010

Gym regimen – August 2010

27 August, 2010
Ur-Workout: 50+ mins
89kg, BMI 25

0. Warmup: Stretching

1. Bench press: ø

1a. Elbows-out dumbbell tricep extension (total weight): 10, 8, 6 @ 32–44kg

2. Pullup: ø

2a. Lever bench row: 10, 8, 6 @ 100-110kg

3. Dumbbell military press (total weight): 10, 8, 6 @ 36–54kg

4. Dumbbell curl (per hand): 10, 8, 6 @ 17–22kg
[Same off-center grip as last time. I let my form get away from me on my last set––hunching the shoulder a bit to get the weight up––but I had a good pump with the full supination.]

5. Decline leg press: 18, 16, 12 @ 150-170kg
[Felt great.]

6. Supine French press: 10, 8, 6 @ 25–45kg
[Nice form on these, though on my last set it tended to sink into a pullover. Felt very good.]

7. Leg curl: 18, 15, 12 @ 35-45kg
[Hams remain strong. Good groaning my last set. Heh.]

8. Standing calf raise: ø

9. Kneeling rope pulldown (20 + 10 obliques): 20/10, 20/10, 30 @ 40kg
[These really work the serratus anterior if you pull inward, the elbows converging as you curl under. They also work the forearms somethin' fierce!]

10. Wrist curl: ø

Cooldown: ø


I decided to work out after work tonight, so I could get some things done in the afternoon. This meant I was under the gun to keep my time down and my intensity up. I got to Central just about 9PM and they close at 10PM. I did it all in under an hour, hooray! It dawned on me that part of the reason I haven't been able to keep my Ur-Workout under an hour, is because I tend to throw in a fourth set of some exercises, like leg press, leg curls, pullups, and pulldowns. When I stuck to three sets for everything, voilà, I made my goal.

I was actually tempted to forego my workout today, since I really do need to focus on some last-minute work projects, but I'll be going out of town this weekend, so I knew if I didn't work out today, I wouldn't get a chance again until Monday. (As for what a trip out of town will do for my uncompleted projects…!) I was driving and an urge suddenly crooned, "Don't go to the gym, let your body rest," and I replied, "Ahh, but that's the best sign: if my body doesn't 'want' to hit the weights but I do, I'm on the right path. Why do a routine that coddles your body?" Now if I could just be as disciplined about my prayer life!

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