91kg, BMI 25.5
Warmup: Calisthenics, stretching, leg extensions, curls, squats
Leg extension: 10, 10, 10 @ 30kg, 35kg, 40kg
Decline leg press: 10, 8, 6 @ 130kg, 150kg, 170kg
Squat: 12, 9, 6 @ 70kg, 80kg, 90kg
EZ Barbell curl: 10, 8, 6 @ 40kg, 42.5kg, 45kg
Incline dumbbell curl: 10, 8, 6 @ 10kg, 14kg, 18kg
Hammer barbell curl: 10, 8, 6 @ 25kg, 35kg, 45kg
Cooldown: Ski machine, crunches, Russian twists, Hindu squats, stretching
I was tired of hour-long workouts, so I've switched back to a 4-day A-routine and cut each exercise down to three sets. Plus, my Wednesday has become busy enough that's it's too much of a hassle to stick to a 3-day routine on Monday, Wednesday, Friday/Saturday. So it's actually more economical to do shorter workouts on more days: Monday, Tuesday, Thursday, Friday, with a whole weekend of rest.
I had a great pump on the incline curls and hammer-grip curls. The squat felt nice too, but I'll have to research about how to protect my lower back. It wasn't sore from my last workout, but I can definitely "feel it" on my last set of squats. The key, I think, is that I must keep my back more erect than forward. It was nice to finish quickly enough that I had time to do some ab work.
Lately, I've been having some interesting, relatively vivid dreams. We've also got a "cold" snap in Taiwan these days, which is a delight. This past weekend I made a concerted effort to sleep a lot, and probably slept at least 24 hours in two days. I find it's very easy to get sick during season changes in Taiwan, and all my teaching hours do put a strain on my system, as always. I just can't afford to get an otorhinopharyngeal infection like I've had a plenty of times in the past. With age comes weakness, no doubt, but also wisdom to counter that weakness. I'm actually healthier on a regular basis these days than I have been in years prior. Finally in a good groove, knowing my limits, giving more time to rest. Adequate sleep makes such a difference. God help me to sacrifice my night-owlish fears (or pride?).