Monday Jan 8
TRAINING cycle 6 – day 12
Going for approx. 8RM, counting to 20 reps
chins
BW+4kg : 3x1 in 15s (weight tucked in with a belt)
1-leg press
(BW+21,5kg) x 13
goblet squat
30kg x10
A Smith squat
42,5kgx8
Counting to 20 from here
67,5kg x5
Work set: 62,5kg x7-8
In slow SS with B DL
70kg x 7
82,5kg x 4
95kgx1
Work set: 85kg x 5-5 (stopped here)
supine (overhand) row
BW x 9
incline db press
(14kg x2) x 11
C Yates supine bb row
47,5kgx8
Counting to 20 from here
57,5kg x 5
Work set: 52,5 kg x 8-7
In slow SS with
D bb press
35kg x8
Counting to 20 (19) from here
45kg x 4
Work set: 40kg x 8-7
Swiss ball leg curl
BW x 13
Cardio
Treadmill interval cardio :
5 min WU to 5km/hr @ 15%,
5 min: 3 sprints @ 12 km/hr
2 min cooldown
111kcal – 666 kcal/hr (-77) (-66kcal/hr)
0,91km – 5,46 km/hr (-0,42)
Comment
Quads : 30kg front squat are heavy enough to do several sets with them and feel it!
Posterior chain : somehow I am not seeing me surpass my pre-Xmas PR.. 95 kg felt way too hard.
Chest: still bothered by unprecedented DOMS in triceps, probably from the weighted chins as bench pressing doesn’t feel that hard.
Back Now scaling back and doing it with 4 kg dumbbell. Still was hard, but not like 6kg.
Cardio: going much easier here
General: Felt pooped from the start, for lack of sleep and carbs. Yet, the carbup will only happen in 2 more days. Ditched quite a few exercises, like shoulders and abs as well as the Mensendieck stuff.
Training statistics
Rep index: 164 reps/hr (60min)
Volume: 7879kg
Total gym time: 75 mins.
# of sets: 25 - # of reps 164 - avg reps/set : 6,6 - kg/rep 48,0 kg
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