Sunday Dec 23
TRAINING Mad Waves 1A part 2
all weights in kilograms
DYNAMIC STRETCHING
1 windmill x 10 each side
2 Frankensteins x10
3 quick ham & calf stretch x10
4 torso stretching x 5 for each (cat/camel)
5 knee pushup x10 (feeling fatigued!)
6 Russian twist w 3kg ball x10 each side
7 lateral lunge x10 each side
8 walking lunge in reverse x10 each side
9 Swiss leg curl x10
METABOLIC
A1+2 goblet squat & db swing
8kgx10-8
Fatigueing quickly.
ASSSITANCE LIFTS
B1 EZ bar biceps curl
17,5x12
15x12
C1 pull through
18,8x15 – 25
Not bad, last time with that weight I pulled 18 & 21 reps. It’s technically slightly complicated so depending on stance/technique you can do less/more. Never really know for sure what’s the right way. I assume the one where I pull most wt/reps.
D1 wood chop
16,3x17/17
Actually same story as for the pullthroughs, lots of difference in amt of reps depending on how I brace myself. Same reps as last time with this weight.
E1 neck flexion & extension & side flexion , last time I did those was July 2006.
3,8x30/30 for flexion (to front) & extension (to rear)
3,8x25/25 for side flexion (L/R)
Feels weird to do those again. A guy in another forum did these (former football player) but I’ve done these as remedial work, just like shoulder extensions. I’m wondering what the optimum rep range is.. assume 15-25 reps? These felt OK, but at the end I was feeling slightly dizzy from all the movements.
F1 barbell clean
25x1-1
Trying to do these from the floor, rather than from the hip. Technique was in the gutter.. not as it should be. Actually the 25kg felt heavy instead of light. No wonder as I’d done some rowing before.
CARDIO
Finished workout with rowing 500m w damper on 1
500m in 2:42,8 min – 11057 m/hr (-526m, compared to last 500m effort, exactly 2 months ago)
AveW = 81 W (-12)
aveRPM: 29 (-3)
Kcals burnt: 26 (0) kcal – 575 kcal/hr (-27)
Started decently enough, but was fatigueing quickly and glad it was only 500m. My neighbour was going for 5000m.
WO-drink : IsoSpark (used Karno4 before WO)
General: I’d deliberately split up the workout in half. Still wanted to do some of the newer exercises I’d not done in a very long time. It was good to be in the gym again, but yes.. despite feeling better, still not really feeling good.. stamina is in the gutter again. Am curious how I’ll do tomorrow on the basic moves.
Training statistics
Volume: 6693
# of sets: 20 # of reps: 279 - avg reps/set : 14,0 - kg/rep : 24,0
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