Thursday Dec 4
TRAINING cycle 6 – day 8
Going for approx. 10RM, counting to 20 reps
1-leg press
19kg x 12
chins
BW: 4x1 in 20s
goblet squat
28kg x11
A Smith squat
37,5kgx10
Counting to 20 from here
62,5kg x5
Work set: 57,5kg x9-6
In slow SS with B DL
65kg x 8
Counting to 20 from here
77,kg x 5
90kgx1
Work set: 80kg x 8-6
RD style good morning
37,5kg x 14
incline db press
(12kg x2) x 14
supine (overhand grip) row
BW x 9
C Yates supine bb row
42,5kgx10
52,5kg x 5
Counting to 20 from here
Work set: 47,5 kg x 12-8
In slow SS with
D bb press
30kg x10
40kg x 5
Counting to 20 from here
Work set: 35kg x 12-8
cable triceps rope pushdown
16,25 kg x 13
lateral raise
(2x4kg) x 18
mosquito dance w dumbbells or OH ‘farmer’s walk’
(2x4kg) x approx. 6 circles of 8
Saxon side bend
4kg x 26
Cardio
Treadmill HIIT+SS cardio:
5 min WU to 5km/hr @ 15%,
5 min: 4 sprints @ 13km/hr
8 min speedwalking 6 km/hr @ 10-15% incline
2 min cooldown
254kcal – 762 kcal/hr (+15) (near PR of 768kcal/hr)
1,97km – 5,91 km/hr (-0,09)
balance stuff
Mensendieck exercises, including
- SHELC, Swiss ball leg curl x 16 reps
- Inch worm (if that’s what it is = walking towards hands)
Comment
Quads : going better again.. 28 kg goblet squat was quite taxing!
Posterior chain : OK
Chest: churned out 12 easy reps with heavier work set weight after a ‘normal’ heavyish WU sets.
Light stuff:for rotator cuff I did an oldie again, that makes me look like a fool but which is a truly excellent exercise.. walk in circles of 8 with 2 light dumbbells overhead. The gentle stabilizing works miracles for the rotator cuff. I also did the ‘inch worm’ if that is what I think it is.. So: 2 of the ‘weird exercises’ done.
Cardio: had only planned 10 mins but wanted some afterburn so I went for it. Nearly hit a PR and coming only 6 cal/hr short of old PR. Shouldn’t do that so often! Naughty me!
General: feeling very good about the decision to count to 20 reps again, but not doing it the overcomplicated way of 20 singles, but just having a cut-off in the last set and leaving ‘gas’ in the tank. Now if I only could restrain myself when doing cardio.. another near-PR! Sigh!
A few hours later, when having had a visitor and not eaten on time, I was trembling and feeling very cold from (probably?) too low blood sugar.. just hours after feeling great. As I still had an errand to do, I weighed out 30g of candy and took it with me during the walk, so that I wouldn’t get the normal sugar crash. And it didn’t happen. Still waited till late at night with eating more carbs. Can’t have a carb-induced coma in day time.
Training statistics
Rep index: 244 reps/hr (70min)
Volume: 9713kg
Total gym time: 95 mins.
# of sets: 31 - # of reps 285 - avg reps/set : 9,2 - kg/rep 34,1 kg
|