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Espi · 02-02-2008, 08:31 AM

Saturday Feb 2
Triple Anti-KISS 2-2C-II
all weights in kilograms

DYNAMIC STRETCHING
The usual stuff

drop set
A1 weighted chins
BW+6x1 – BW+5x1 - BW+4x1 – BW+3x1 – BW+2x2 – BW+1x2 – BWx1-1

Drop sets worked indeed better . At the last set I was too tired though to get more than 1 rep w/o too much cheating.. and didn’t even want to think about negatives.

waves

deadlift
Done yesterday

PREPATORY WORK
Done yesterday.

ASSISTANCE LIFTS

B1 pull throughs
21,3 (12RM) x20
26,3 (15RM) x14
Totally surprised at how easy the first set was, then realized someone else had intruded into my set-up, done another exercise and then I’d forgotten to reset it at 28,8kg.

D2 Smith lunge
37,5(10RM)x10
35 (11RM) x12

SMALL STUFF
E1 wood chop
16,3x14

F1+2+3 neck exercises (front/rear/side)
6,3x18 front/back
6,3x15 left/right

G1 cable exo rotation
3,8x16

H1 Saxon side bend
6x13

ODD EXERCISES
Excercises You've Never Tried Before #11
H1 Swiss Ball Russian Twist (reverse excercise)

Did it again: this time it was easier, and got 5 reps for each side before I fell off

I1 Hamstring Cable Curl

This time I brought my own ankle/wrist weights and did the exercise with these.
Hmmm it’s still hard to refrain it from sliding up.
Eventually I did the same exercise in the LifeFitness hip station and actually, while you might scoff at machines sometimes, this one really rocks! It’s a bit similar to this one (can’t find an exact similar image though)

Also , since I was already beating up my hams, did a set in the seated leg curl machine. Ouch with just 33x16 (RM = 30reps, set in Oct 2005 when I used to do these religiously!)

General: finally a workout, where despite sore muscles (bum, hams mostly) and a bit painful shoulder I felt strong, focused & confident. Felt great to have that feeling back again, even though my workout wasn’t magically out-of-the-world. Still avoided the sprinting ab workout.

Training statistics
Volume: 8881
# of sets: 30 # of reps: 275 - avg reps/set : 9,2 - kg/rep : 32,4

02-02-2008, 08:31 AM	#755 (permalink)
Espi Senior Member Join Date: Oct 2006 Location: NLs Posts: 1,811 My Profile	*Saturday Feb 2* Triple Anti-KISS 2-2C-II all weights in kilograms DYNAMIC STRETCHING The usual stuff drop set A1 weighted chins BW+6x1 – BW+5x1 - BW+4x1 – BW+3x1 – BW+2x2 – BW+1x2 – BWx1-1 Drop sets worked indeed better . At the last set I was too tired though to get more than 1 rep w/o too much cheating.. and didn’t even want to think about negatives. waves deadlift Done yesterday PREPATORY WORK Done yesterday. ASSISTANCE LIFTS B1 pull throughs 21,3 (12RM) x20 26,3 (15RM) x14 Totally surprised at how easy the first set was, then realized someone else had intruded into my set-up, done another exercise and then I’d forgotten to reset it at 28,8kg. D2 Smith lunge 37,5(10RM)x10 35 (11RM) x12 SMALL STUFF E1 wood chop 16,3x14 F1+2+3 neck exercises (front/rear/side) 6,3x18 front/back 6,3x15 left/right G1 cable exo rotation 3,8x16 H1 Saxon side bend 6x13 ODD EXERCISES Excercises You've Never Tried Before #11 H1 Swiss Ball Russian Twist (reverse excercise) Did it again: this time it was easier, and got 5 reps for each side before I fell off I1 Hamstring Cable Curl This time I brought my own ankle/wrist weights and did the exercise with these. Hmmm it’s still hard to refrain it from sliding up. Eventually I did the same exercise in the LifeFitness hip station and actually, while you might scoff at machines sometimes, this one really rocks! It’s a bit similar to this one (can’t find an exact similar image though) Also , since I was already beating up my hams, did a set in the seated leg curl machine. Ouch with just 33x16 (RM = 30reps, set in Oct 2005 when I used to do these religiously!) General: finally a workout, where despite sore muscles (bum, hams mostly) and a bit painful shoulder I felt strong, focused & confident. Felt great to have that feeling back again, even though my workout wasn’t magically out-of-the-world. Still avoided the sprinting ab workout. Training statistics Volume: 8881 # of sets: 30 # of reps: 275 - avg reps/set : 9,2 - kg/rep : 32,4 __________________ Odd Exercises You've Never Tried Before journal: Go with the flow Contrarian & anti-KISS!