Tuesday Sept 11
TRAINING Go with the Flow Routine 9 WO 3A
all weights in kilograms
DYNAMIC STRETCHING
1 Russian UB twist w 3kg ball x 10
UB BW COMPLEXES
A1 knee push up x 10 – x10
A2 renegade row (6kg) x10– 10
A3 supine row: 10– 8
B1 pull ups w neutral grip
BW+5: 1 (0)
BW+4: 1 (0)
BW+3: 1 (0)
BW+2: 1 (0)
BW+1: 1 (-1)
BWx2 (0)
Started with 1 more kg than last time. More tired.
C1 db press
WU
(2x9)x8
Wave 1+2:
(2x11)x12 (0) – (2x12)x12 (+1)
(2x13)x11 (0) –(2x14)x11 (+1)
(2x15)x10 (0) – (2x16)x10
One kg more for every set , but same amt of reps for the wave (12-11-10).
C2 pull ups
In Smith:
BWx1 (0) w mixed grip
BWx1 (0) with pronated grip
BWxF with supinated grip
Tried all grips and need to work on the various ones.
D1 EZ-bar biceps curl
20x8 (0, compared with March 27)
17,5x10 (-2)
15x13 (-1)
2,5 kg more for all sets. Will stay here for 3 workouts and see reps increase?
As ever it amazes me how fast biceps fatigue. Small muscles fatigue, big muscles get warmed up.
D2 close grip bench press
32,5x9 (-3 comp to Aug 4)
30x12 (0)
27,5x13 (0)
Overall 2,5kg more. Starting weak, finishing OK.
E1 wood chop
16,3x12 reps each side (+2)
Going better. Will stay at this wt for a while.
F1 cable crunch
16,3x32
Too easy. Only stopped because of getting foot cramps. Will do 18,8 kg or 21,3 kg next time.
G1+2 goblet squat + db swing
10 x 8-8 for each.
Getting out of breath and since I was afraid the db would hit my head (was tired) stopped after a mere 2 sets.
Cardio
500 m in 2:43,2 min – 11029 m/hr (-652)
AveW = 81 (-15)
Kcals burnt: 26 kcal – 574 kcal/hr (-33)
AveRPM: 35/min
Tried to concentrate on form and stuck to 60-80 Watt mostly with a 100m ‘sprint’ @ 120-160W.
TM walking for 10 mins @ 15-13% and 5,1-6,4km/hr w 2 min cooldown
0,96km in 10minutes – 5,76 km/hr (+0,63)
Kcals burnt: 108 kcal – 648 kcal/hr (+28)
General: I’d better either eat something lighter if I must eat fast carbs pre-WO or stick to low-GI carbs. Now I was so afraid to feel sleepy, that I felt uncomfortably full when rowing. Fortunately that feeling went away when I got to lift. No major yakking today, so was finished reasonably fast.
Feel reasonably satisfied, except about again omitting the ‘Exercises You’ve Never Tried Before (a series from T-Nation). Was more tired in general but this is probably to not getting enough rest.
WO-drink : goat milk PP w coconut milk & Endure (old product w citrulline malate)
Training statistics
Volume: 9656 (-905)
# of sets: 35 (incl. WU; +1)- # of reps: 291 (-6) - avg reps/set :8,3 (-0,4) - kg/rep : 33,2 (-2,4)
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