Saturday, October 23, 2010

Gym regimen - October 2010

A4: Tris, Shoulders, Traps: 50–60 mins
92kg, BMI 26.5

Warmup: Ski machine, stretching, extensions, presses, etc.

Military press (barbell, standing): 10, 8, 4/3 @ 40kg, 45kg, 55kg/50kg

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

Kowtow rear delt flye: 10/4, 8/4, 6/4 @ 16kg, 18kg, 18kg
[4 reps of standing median delt flyes after each set. Too heavy, should have gone for stricter form.]

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

Dips: 15, 14, 13**
[The last 2 reps of the 3rd set were partial cheats.]

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

Shrugs (barbell): 10, 10 @ 90kg, 100kg
[I did some behind-the-back shrugs on the Smith machine, which was very awkward and frustrating. Then another guy was using the little power rack in the freeweight section, so I only squeezed in a final, rushed set as the gym was closing.]

+ + +

I felt tired: it was the end of another week. But I worked the marzipan out of my triceps. Went too heavy on the military press and delt flyes, but I will keep at it with… Patience, Humility, Confidence.

The weather has cleared up enough in my friend's opinion that he is willing again to drive, so, lo and behold, I'm off for another weekend in Yilan. :diffident emoticon:

No comments: