Friday, October 15, 2010

Gym regimen - October 2010

A4: Tris, Shoulders, Traps: 50 mins
92kg, BMI 25.5

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

Military press (barbell, standing): 10, 8, 6 @ 40kg, 45kg, 50kg
[I could definitely feel myself "using the core" doing these standing versus sitting. The core is the groin/waist/lumbar/stomach/rib "midsection" and is often neglected by people who only train "celebrity" muscles in the appendages. Crew gave me a good sense of working the core and I've tried to focus on "core strength" over the years.]

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

Kowtow rear delt flye: 10/4, 8/4, 6/4 @ 10kg, 14kg, 18kg
[After each set I stood to do 2 reps of median delt flyes.]

Dips: 12, 13, 15*
[The 15th rep was a negative. It may be that I should go deeper on my dips, but I feel that would my chest more than my triceps.]

Elbows-out extension (dumbbells): 10, 8, 6 @ 14kg, 22kg, 26kg
[The last set was brutal. I admit to losing good form my last set, but I just love rocking these elbows-out extensions.]

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

Shrugs (barbell): 10, 8, 6 @ 90kg, 100kg, 110kg

Alternating rowing crunches: 30
Russian twists: 40, 40


Yes, I could "feel it" this workout: it's the end of another week. I think I will cut all my weight by 10% or so next wee, and then get back to heavier weights. Two weeks of good gains on a basically new regimen, I figure merits an off-week. Meh. We'll see how I feel after this weekend.

Off to Yilan tomorrow! Stay tuned.

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