Thursday Feb 1
TAK cycle 1 – day 28
db press – wave loading
(2x15kg) x 6
Wave 1 – 2
(2x17kg) x 6 – (2x18kg) x 6
(2x19kg) x 4 – (2x20kg) x 4
(2x21 kg)x 2 – (2x22 kg) x1
goblet squat for speed
16kg x 11-12
bb front squat
25kgx9
22,5 kg x 7 (toppled backwards)
20kg x 10
standing Military press
20kg x 7
20kg x 5
+ some lame attempts to do a push press w 20kg.
pull up, using gymnasts’ rings
BW x 2 -2
EZ-bar French press
27,5kg x1
20kg x 7
17,5 kg x10
cable crunch
12,5 kg x 32
15kg x 25
leg curl
20kg x 12
15 kg x 18
Cardio
None. Will be skipping it for a week.
Comment: geez, it’s way harder to work out in a different gym. I’m mostly trying to cram in a many sets as I can within 1 hr and feel bad when I can’t. Anyways.. got ‘r done. Most of it at least. Most of the chosen weights were a bit to much too heavy.
Next time I hope to not get lost for nearly 1 hour before I get to the gym.. aarrrrghh so frustrating! Also, next time I won’t try to do a fixed routine, but just have fun trying out new things.
Chest: next time I’ll start 1 kg lighter as I was already down to just 1 rep using 22 kg. Not good if I want to keep adding 1kg every other workout.
Quads: speed goblet squats were fun. The front bb squatting on the other hand nearly knocked me unconscious. First set I almost choked but managed OK. The 2nd set I pushed against my throat so hard that I fell over backwards. Made me think of wearing a helmet while doing dangerous stuff like this. Nothing really hurt except pride.
Shoulders: um… I don’t see myself military pressing 40kg by the end of this routine.. scratch that. I’d planned to start with 32,5 kg.. no way! Even 20kg was hard, what was I thinking.
Triceps: so, do you want to do extensions or French press? Apparently French presses are easier, so make up your mind.. probably I’ll try for extensions and lower the weight accordingly. Oh.. and redo the formula so I don’t make that mistake anymore to take 27,5 kg instead of 22,5kg.
Abs: only exercise that I started too light on.
Hams: just like with triceps, lying leg curl are a different animal than seated leg curl. 40 kg is easy on the seated, even 20 kg is hard on the lying one. Just like back then I’m ending with cramps in my calves trying too hard to hold onto the pads.
Training statistics
Rep index: 133 reps/hr
Volume: 4162kg
Total gym time: 90 mins.
# of sets: 23 - # of reps 201 - avg reps/set : 8,7 - kg/rep 20,7 kg
|