Still hitting the weights, still hitting the books…

You can peruse my BBEDU training log for my struggles against entropy and various other tidbits in my life. I hope to get a few more chapters of SCG up tonight and more again tomorrow. Alas, though, I have not been diligent about my Latin studies. I have let to many days pass without doing exercises. There are just so many books to distract me, though! To wit, I've been reading, with pleasure, A. C. Grayling's An Introduction to Philosophical Logic (1st ed.) and began Harwood Fisher's Self, Logic, and Figurative Thinking last night as I couldn't fall asleep. I find Fisher's style distracting. He's already used an unseemly number of exclamation in just the first two or three chapters and he keeps announcing his intentions, whereas I would rather he just into the meat of his theory. I might be disappointed since it is more about the logic of social theory and cognition than about "pure" logic. Call me a logic junkie, I guess. To wit, I also began Kneale and Kneale's The Development of Logic, and can't wait to plow through it, but I will wait until other minor readings are cleared away before I set in.

The latest from…

…BBEDU, my weight training blog.

My "Squats and Milk" regimen is going well.

No injuries lately to speak of.

The latest from…

…BBEDU for December!

Shoulder's much better, neck was a torture, the Dawning of the Age of Squat…

The latest from BBEDU...

This Monday, quads and biceps. Back to the grindstone....

This Tuesday, chest and calves. Work around the pain....

The latest from BBEDU...

"I'm not dead yet," said his body.

"Spanked, but not dead!"

LINK

The BB of an EDU…

This week in BBEDU!

With anecdotes some of you might find tragicomic. And perhaps edifying in a way.

This week in bodybuilding...

You can peruse my latest efforts at BBEDU. I'm tickled pink to have chalk!

There, happy now?

I have been persuaded to establish separate blogs for my readings of Thomas Aquinas' Summa Contra Gentiles and my bodybuilding workout log. Click de links! I'll be cross-posting them here, but henceforth FCA will be leaner.

Carry on.

Gym regimen - October 2010

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

Warmup: ski machine, stretching, pullups

Leg curl: 15, 10, 8 @ 40kg, 50kg, 50kg

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

Deadlift: 12, 9, 6, 4 @ 85kg, 95kg, 105kg, 115kg

Cable pulldown: 15, 12, 9 @ 80kg, 85kg, 90kg

Lever bench row: 10/4, 8/4, 6/4 @ 80kg, 90kg, 100kg
[4 reps of hammer-grip rows after the underhand-grip rows.]

One-arm dumbbell bench row: 10, 8, 8 @ 22kg, 32kg, 36kg

+ + +

Gym regimen - October 2010

A2: Chest and Calves (TUESDAY): 50 mins
Non-circuit
92kg, BMI 26.5

Warmup: calisthenics, stretching, ski machine, pushups, pec deck

Bench press: 10, 6/2, 8* @ 75kg, 85kg/80kg, 85kg
[Last 8 reps I had a spotter, but forget about tabulating what fraction of the reps/weight he helped with.]

Incline bench press: 6/4, 6/2, 10* @ 65kg/50g, 65kg/60kg, 70kg
[Last 10 reps were with a spotter and he pushed me from my planned 6 to 10 reps. Hoorah!]

Incline/Prone cable flye: 12, 10, 8 @ 18kg, 27kg, 32kg
[Kind of awkward since this is the first time I tried this exercise and I had to jerry-rig my own bench. I eventually discovered it's best just to lie prone on a couple stacked small benches and do the flyes. Good burn!]

Pullover: 12, 12, 12 @ 18kg, 22kg, 26kg
[These are way more effective and grueling at the end of a chest workout!]

Seated calf raise (alternating angles): 40, 40, 40 @ 45kg

Ski machine: 3 min, 3 min, 2 min
[Must train my left foot back to pain-free motility. Plus, more cardio is good.]

Cooldown:
Pec deck: 15 @ 45kg

+ + +
This was a very experimental workout, but I was pleased with the results. I have been doing some research on how to train the chest, which I have said over and over again is my weak spot. This article cued me into the importance of the order of the exercises. Hence, not only did I flip everything around and do flat bench and incline bench before flyes and pullovers, but also did a straight-set routine, rather than a circuit workout. The drops I had to make in my weight attest to how much more intense the straight sets can be than the circuits (at least for how I've been doing my circuits). Seeing as my chest is my weak spot, I decided to go for broke and "take it to the base." If I'm not sore in the pecs the next few days, I demand a refund from Galileo and Newton! Better to drop some weight from my ego and see results. Need to work my abs tomorrow. Patience, Humility, Confidence.

Gym regimen - October 2010

[Someone was confused about my routine and asked, so I thought I should point out that I do these exercises in circuits. Meaning: I do one exercise and then another, rather than three sets of one exercise, followed by the other exercises. Warmup and Cooldown are, of course, shown in "chronological order."]

A1: Quads and Biceps (MONDAY): 50 mins
92kg, BMI 26.5

Warmup: Ski machine, stretching, curls, squats

Leg extension: 15, 12, 9 @ 40kg, 45kg, 55kg

Decline leg press: 12, 8, 6 @ 150kg, 190kg, 200kg
[A funny case of "strength by accident": I miscalculated the weights on the pegs my 2nd set, so I did 20kg more than I intended. And then I just had to go heavier on my last set!]

Squat: 12, 9, 6, 6 @ 75kg, 90kg, 110kg, 100kg
[I decided to challenge myself--if not on the squat, then when!--so I went for 110kg on my 3rd set--after an already fairly demanding regimen of leg extensions and leg presses--and ended up using my back too much a few reps. But I took the set fairly slowly and finished it without undue pain or risk of falling.]

EZ Barbell curl: 10, 8, 6 @ 35kg, 45kg, 50kg
[I was feeling distinct pain in my forearm on the 2nd and 3rd sets, a pain that developed a couple months ago from barbell curls. This thread, among many others, shows how common a problem it is. I haven't pinned down the anatomical source of pain, but it's where some muscle attaches to my ulna midway between wrist and elbow. I might swap the EZ bar curl out for chinups (which are not pullups!) {If chinups and pullups really were equivalent, why aren't over- and underhand cable pulldowns equivalent?}.]

Incline dumbbell curl: 10, 8, 6 @ 14kg, 18kg, 20kg
[Kept tight form on these, better than last week.]

Hammer barbell curl: 10, 8, 6 @ 35kg, 40kg, 45kg
[A little lighter than last week, but also tighter form, though still cheated a bit with the backward lean.]

Cooldown:
Plate curl: 18, 18 @ 15kg
[I sort of made this up on the spot, or rather, while loading plates for my last squat set. Hold the plate in front of you with hands at 9 and 3 o'clock for X reps, then shift hands to 10 and 2 o'clock for X reps, and finally grip with both hands at 12 o'clock for X reps.]

+++

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:

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.]

Abs:
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.

Gym regimen - October 2010

A2: Chest and Calves (TUESDAY): 50 mins
92kg, BMI 26.5

Warmup: calisthenics, stretching, ski machine, bench press, delt flyes

Pullovers: 12, 12, 12 @ 14kg, 18kg, 26kg

Dumbbell flye: 10, 8, 6 @ 18kg, 22kg, 26kg

Seated calf raise: 20, 25, 30 @ 50kg

Incline bench press: 10, 8, 6 @ 50kg, 60kg, 70kg

Bench press: 10, 8, 7** @ 65kg, 70kg, 80kg
[** means I got a spot on the 6th and 7th reps, the 7th being an extra rep my spot urged me to do.]

Seated calf raise (outer and inner angle): 20, 20, 20 @ 50kg

Ski machine: 2 min, 2 min, 4 min

Cooldown:
Bench press: 10, 10 @ 50kg
30 Alternating incline crunches
50, 50 Russian twists

+ + +
I still find the chest my least satisfying workout, probably for two reasons. First, as I've noted before, it's my weakest muscle group. Second, it is a fairly small muscle group. Nothing compares to the awesome pump I get from working my legs and back. Even so, I notice objective gains from last week's A2, so I shouldn't fret too much. Plus, pump or no pump, fun or no fun, it's all about Patience, Humility, and Confidence.

A friend of mine recently suggested I post my workout updates on a separate page, or some such, seeing as clearer divisions in my content would allow readers to focus on, or not have to wade through, theology, or exercise, or philosophy, etc. I've tried running disparate thematic blogs before (technically, I still manage five blogs, or so), but the thing about FCA is, it's The Me Blog: it expresses the natural combination of Fides, Cogitatio, et Actio which drives my life. I think the few people who still bother to visit this blog enjoy that blend. If not, however, they at least don't mind ignoring the posts that don't interest them. Heavens to Betsy, I'm already bending over backwards, as far as FCA's reader-friendliness goes, by doing away with my beloved blacked-out links! :smirking emoticon:

On a different front, I had a very touching experience this morning while teaching. I teach first- and second-graders in the morning and this week we began a new lesson. I only see each class once a week, so I try to make it effective and energetic. The students go bananas singing the song for each lesson, apparently because I add simple dance moves and have them compete in teams. Today we sang "What Color Is It?" I had already introduced the grammar point by drilling them to show one finger to say "It's red," two fingers to say "It's yellow," three for blue, and four for green. During the song they had to do those hand motions while singing along. I was so deeply touched by how rapt their attention was that I nearly broke into tears.

Truth be told, this has happened to me a few times the past few weeks. I have had similar emotional rushes over the past seven years teaching middle-schoolers, high-schoolers, and kindergartners, but I think the relatively new experience of teaching lots of young elementary school students every day has reopened that "soft spot" I think all teachers admit they have for "the little ones." I was blown away by how pure their attention and glee were while singing such an otherwise mundane song. They were in the palm of my hand. How easily I could have lashed out at them when their psyches were so open to me, and yet how blessed it is to serve as a teacher and nourish their natural curiosity and animal affections. Partially the experience welled up from the horror and outrage I feel about child molesters––yes, clergy of any stripe included––and partially it wells up from the feeling I have gotten increasingly over the past seven years: God has gifted me as a teacher. Like Eric Liddell (about 45 seconds in), "When I teach, I feel His pleasure."

[ADDENDUM: I should mention that my giftedness as a teacher may only extend to teaching English (et relata) in this culture, or perhaps non-English-speaking cultures. I readily admit I am not a "real teacher" as far as all the red tape, meetings, lesson planning, PTA politics, etc. go for teachers in the USA, and other native teachers. In many ways, it's a piece of cake teaching here, so I don't mean to sound boastful. In many other ways, though, teaching here is very taxing, so I do mean to thank God for making me such an apparently able and appreciated teacher all these years.]

Gym regimen - October 2010

A1: Quads and Biceps (MONDAY): 50 mins
92kg, BMI 25.5

Warmup: Calisthenics, stretching, leg extensions, curls, incline leg press, squats

Leg extension: 12, 10, 8 @ 35kg, 40kg, 50kg

Decline leg press: 12, 8, 6 @ 140kg, 160kg, 180kg

Squat: 12, 9, 6, 4 @ 70kg, 80kg, 95kg, 100kg

EZ Barbell curl: 10, 8, 6 @ 35kg, 42.5kg, 50kg

Incline dumbbell curl: 10, 8, 6 @ 14kg, 18kg, 20kg

Hammer barbell curl: 10, 8, 6 @ 35kg, 40kg, 47.5kg

Cooldown:
30 Alternating incline crunches
40, 40 Russian twists
Massage vibrating machine (Thighs and back loved it.)

+++
A new PR on the squat tonight! From what I've read (e.g. here1 and here2), part of the reason the squat is "the king of exercises," is because it uniquely stimulates the body as a whole to grow muscle. So I decided to try 100kg as a kind of "cooldown" set. Originally I was only going to do 2, but then 4 felt felt. I think I could have done 6 with a spotter, maybe even without. But all things in due time. Really worked the biceps hard tonight.

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

Abs:
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.

Gym regimen - October 2010

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

Warmup: stationary bike, stretching, leg curls, deadlifts, lat pulldowns, lever rows

Leg curl: 10, 10, 10 @ 30kg, 40kg, 45kg

Stiff-leg deadlift: 12, 9, 6 @ 60kg, 65kg, 70kg

Deadlift: 12, 9, 6 @ 60kg, 65kg, 75kg

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

Lever bench row: 12/6, 9/4, 7/4 @ 65kg, 90kg, 110kg
[I did 4 reps of hammer-grip rows after the underhand-grip rows. The hammer-grip handles are closer together, which works the middle back more, while the underhand handles are wider so as to work the outer back (latissimus dorsi). I may have had the seat too high. I'll need to think/read about how the angle works various muscles.]

One-arm dumbbell bench row: 12, 8, 6 @ 18kg, 22kg, 32kg

Abs:
30 alternating incline crunches [Call an ambulance, folks!]
40, 40 Russian twists [Call the ambulance back!]

+ + +

As you may notice, I took it rather easy on the stiff-leg deadlift and conventional deadlift. This is the first time I've done the deadlift--arguably the Queen of Exercises to King Squat--and I didn't want to risk lower back strain. I want to get a feel for good technique and gradually build the weight. Plus, two forms of deadlifting one after the other can easily be too much for the lumbar if you're not careful. My lower back felt huge--a great pump--after my first set of stiff-leg and regular deadlift, so that was a mental boost.

Apart from my caution with those exercises, I did go rather heavy on the leg curls and took it to the base with my back exercises. Pulling 120kg on the lever pulldown was one of the rare occasions when I've actually wondered if I could do it. Tomorrow is triceps, shoulders, and traps, then I'll be off to Yilan for the weekend.

Gym regimen - October 2010

A2: Chest and Calves (TUESDAY): 45 mins (or so)
92kg, BMI 26.5

Warmup: calisthenics, stretching, bench press, delt flyes, ski machine

Dumbbell flye: 10, 8, 8 @ 12kg, 22kg, 26kg

Pullovers: 12, 12, 12 @ 10kg, 18kg, 22kg

Incline bench press: 10, 8, 6 @ 50kg, 60kg, 70kg

Bench press: 10, 8, 3/3* @ 60kg, 70kg, 80kg
[I had to get a spot on my last 3 reps. This was to be expected, and welcome, since I was already doing three other chest exercises. Good pump by the 6th rep.]

Seated calf raise: 20, 25, 30 @ 50kg

Ski machine: 3 min, 3 min, 3 min

Cooldown:
Delt flyes 15x @ 18kg
Ab cable pulldowns 30x, 30x @ 35kg

+ + +
"When life gives you a T-Rex, go Ninja-kick it in the head."
– Rayne Summers

Gym regimen - October 2010

A1: Quads and Biceps (MONDAY): 50 mins
92kg, BMI 25.5

Warmup: Calisthenics, stretching, leg extensions, curls, squats

Leg extension: 12, 10, 8 @ 30kg, 40kg, 50kg [110 lbs]

Decline leg press: 12, 10, 6 @ 140kg, 160kg, 180kg [~400 lbs]

Squat: 12, 9, 6 @ 70kg, 80kg, 95kg [210 lbs]

EZ Barbell curl: 10, 8, 6 @ 35kg, 40kg, 47.5kg [105 lbs]

Incline dumbbell curl (per hand): 10, 8, 6 @ 16kg, 18kg, 20kg [45 lbs]

Hammer and Underhand barbell curl: 6/4, 5/3, 6/6 @ 25kg, 35kg, 45kg/25kg [100 lbs / 55 lbs]

Cooldown: 27 Alternating incline crunches, 40 Russian twists, stretching

+++
Yes, boys and girls, tonight was a mental workout. While driving to the gym after work, I looked at my workout plan and realized, "Oh, shit, I have to squat tonight." I had remembered tonight was a biceps night, but I guess I had "blocked out" the reality of the squat. It's a tough exercise, well known, and justly, as "the King of Exercises." I didn't do any real exercise this weekend, except for some walking and rowing in a moat during a lovely trip to Tainan. Of course, all weekend I was nursing my traps after my heavy shoulder and shrug routine last Friday. It was the closest thing to a tendon injury I've ever felt in my shoulder muscles, which is cool, since it means gains. Already my traps feel fine. I managed to get a lot of sleep since last week, so I felt well rested. I didn't feel I worked my biceps as hard as I could have tonight, but then again, my main target was the squat. I went heavier on all three quad exercises: leg extensions, leg presses, and squats. I think 95kg is a new PR for me on the squat, so, high five for me. I made a point of breathing more deeply and placing the bar lower on my traps, which I have read takes stress off the lower back. I felt very strong on these.

Meanwhile, I was once more astounded at how some big guys do such "fluff" sets. One guy with a much, much larger torso than me was doing maybe 20kg dumbbell shrugs. Combined 40kg shrugs! Are you joking? In my understanding, and in my own recent experience, shrugs should be done with at least your own bodyweight. So many people just want to get a pump, take enhancements (if not outright anabolics), get swollen, and "look good." I guess I'm into BB, by contrast, for the heavy, mentally challenging sets, the muscle shredding-and-repair cycle, the hormone release for growth, and ultimately real functional power. I'm not bragging––I never want to come across as a bragger, in BB or anything else. It's just interesting how some guys have totally different conceptions of what a good workout is.

I also experienced the "relativity of strength" tonight, perhaps more vividly than ever. A coworker of mine also works out at Central and I really respect his build, his intensity, and his knowledge of BB. He's the one that got me back into dips, for instance, and he swears by pullups and the deadlift, so, mad props! (At the same time, though, he doesn't do the squat because "he just doesn't like them." This is often code for "squats are hard.") Tonight I had to wait for him to finish his last set of deadlifts before my last set of squats, so, while respecting the gym etiquette of not staring or hovering, I had a chance to observe his form and his physique. I was spontaneously struck by the thought, "Hey, he's not so big after all." This is a common occurrence for guys who are making gains in mass, as I am. At first some guy looks huge but after a few weeks or months, if he's not training as hard as you are, he starts to look smaller, weaker. The same thing happened tonight when I was walking behind the "big torso guy" into the free weights section. "He's got no traps, and look at those calves. Come on, dude, push yourself!"

This kind of "predatory assessment" is endemic to athletics, so, while I try not to dwell on it and feed the fires of pride, I also realize it's a natural mechanism for assessing your own progress. Indeed, I applied the same kind of analysis to myself when I noticed there's not much a "cleft" between my bicep and deltoid. I visualized focusing heavily, in the coming weeks, on the long head of my bicep and median deltoids so as to "tighten the seam" between them. I've already thrashed out my inner anxiety about the narcissism of BB, months ago when I first got into the sport, so I will only say that the kind of mental sculpting I am doing is no more narcissistic than a runner noticing his stride is too short because he doesn't stretch his hamstrings enough, or a cyclist noticing his cadence is too low because his quads still need work. Or an architect noticing his spine is curved because he leans sideways ten hours a day in his chair in front of a computer monitor.

Patience, Humility, Confidence… Stay tuned.

Gym regimen - October 2010

A4: Tris, Shoulders, Traps: 50+ mins
91.5kg, BMI 25.5

Warmup: calisthenics, stretching, shrugs, pulldowns, etc.

Military press (barbell): 10, 8, 6 @ 40kg, 42.5kg, 45kg

Kowtow rear delt flye: 10/2, 8/2, 6/2 @ 10kg, 14kg, 18kg
[After each set I stood to do 2 reps of median delt flyes. Rear delt flyes train the... rear delt, and the military press works the front deltoid, so I figured I should hit all sections of the deltoid at least a little.]

Upright row (barbell): 10, 8, 6 @ 35kg, 40kg, 45kg

Elbows-out extension (per hand): 14kg, 18kg, 22kg

Dips: 12, 11, 12
[Gotta love the dips! Gonna feel the pain tomorrow and the next day!]

Cable pulldown: 10/5*, 8/6*, 6/10* @ 25kg, 30kg, 35kg / 10kg
[The * indicates that after each set I did 10kg pulldowns with only my left arm. My right tricep is stronger than my left--for all those little reasons we fail to notice over the years, such as how I lean on the sink while brushing with my left hand, or how I do a right arm extension and pulldown every time I take a shirt off over my head or pull it on, or how I mostly use my right hand to erase the board while teaching, etc.--, so I am going to work my left arm slightly more till it catches up. BEEEEE the Platonic ball you are meant to be! {Plato, you see, believed that the ideal shape of the body, and perhaps of all bodies, is a perfect sphere. Spheres are of course symmetrical, so making my body symmetrical, etc. Yes... I actually think about these things even while pumping iron.}]

"Cooldown":
Shrugs (barbell): 12, 10, 8 @ 90kg, 100kg, 110kg
Alternating rowing crunches: 50, 50

+++
I didn't do my A2 workout this Tuesday, but I hammered my triceps tonight and the dips worked my chest a bit. I also did some "falling pushups" and a few sets with the ab roller Wednesday, both of which worked my chest to some extent. So, meh. Falling pushups are just a kind of plyometric exercise I do now and then. You stand a few feet from a wall, a high table, a chair, etc. and then fall forward, stopping yourself on the object and then vigorously pushing yourself back upright to fall forward again, etc. Wide grip for the pecs, narrow grip for the triceps. 2 sets of 20 reps will get your heart rate up, trust me. Speaking of pulse rate, I estimate that my heart rate is 130-170 bpm during my bodybuilding workouts, which is comforting for a guy like me whose background is predominantly "aerobic" (crew, cross country, cycling, swimming, etc.).

Onward!