Friday, October 22, 2010

Gym regimen - October 2010

A3 workout: Back and hamstrings: 50 mins
92kg, BMI 26.5

Warmup: ski machine, stretching, leg curls, deadlifts, lat pulldowns, lever rows

Leg curl: 12, 10, 8 @ 40kg, 45kg, 50kg

Stiff-leg deadlift: 12, 9, 6 @ 65kg, 80kg, 90kg

Deadlift: 12, 9, 6 @ 80kg, 90kg, 100kg

Lever pulldown: 12, 9, 7 @ 80kg, 100kg, 120kg

Lever bench row: 10/4, 8/4, 6/4 @ 80kg, 90kg, 110kg
[I did 4 reps of hammer-grip rows after the underhand-grip rows. Set the seat lower, which seemed to work the lats better.]

One-arm dumbbell bench row: 12, 8, 6/6 @ 18kg, 26kg, 32kg
[I did 2 quick sets of 6 reps on my last set, since, as I say, I love working my back, and I wanted to push myself.]

30 alternating incline crunches
50, 40 Russian twists

+ + +

I went significantly heavier on some exercises this time compared to last week. I feel more confident about the deadlift and my back feels stronger too. I could feel my lats during the deadlift, which is awesome. I probably need to go a good deal heavier on my one-arm bench rows, but I can feel I should stick with 110kg and 120kg on the lever row and lever pulldown, respectively, for another week or two. I'm already at the "event horizon" of losing good form at those weights. Patience, Humility, Confidence.

No comments: