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Espi · 04-04-2008, 02:28 PM

Friday April 4
Triple Anti-KISS 4-3C
all weights in kilograms

DYNAMIC STRETCHING
The usual 10 exercises

A1 weighted chins
BW+8x1 (0)– BW+6x1 (0)– BW+4x2 (+1) – BWX2x3 (+1)– BWx2 (0)
Not as tired as last week
B1 deadlift as double wave
WU: 50x5 – 60x4
85x4 (0) – 90x4 (-2)
90x3 (-3) – 95x3 (-1)
95 (6RM)x2 (-2) – 100 (3RM)x3 (0)
Not bad at all. No improvements, but staying steady.

PREPATORY WORK
C1 decline db/bb press
(2x19, 8RM)x8 (0)
(2x18)x9 (-1)
(2x17)x12 (-2)

As superset w
C2 db row
19 (9RM)x7 (0)
18 x10 (0)
17 x12 (+2)
Satisfactory.

ASSISTANCE LIFTS
D1 pull throughs
36,3 (8RM)x8 (0)
33,8 (8RM) x15 (+7), PR, didn’t slip back this time

SMALL STUFF

E1 kneeling crunch
28,8 x2
26,3x8

F1 exo rotation
3,8 x12L/12R (-5/-5)

G1 wood chop
16,3x12 (-1)

ODD EXERCISES
Excercises You've Never Tried Before #15
None that I liked enough to do or was able to do : like no bands + bum shoulders = no band dips. Could’ve done the GM squat but felt lazy.

CARDIO
17min @ 15% & 5,0-6,7 km/hr speedwalk , finishing with a 8,5km/hr jog
4min cooling down
249kcal (711kcal/hr; +21) – 2,02 km (5,77km/hr ; +0,30) - 278m (13,8%; +0,5%)
HR only went up to 145bpm max until I started jogging when it bumped to 158bpm AFAIK.

General: still not at the max level, but staying steady in a decent shape without feeling tired or exhausted at the end. Good sign! Next 3 workouts will be more strenuous and also.. better fuelled as the mini-bulk is about to begin (day 19 of cycle)!

Training statistics
Volume: 9899 (+1148)
# of sets: 29 (+1) # of reps: 241 (+13) - avg reps/set : 8,3 (+0,2) - kg/rep : 41,1 (+2,7)

04-04-2008, 02:28 PM	#882 (permalink)
Espi Senior Member Join Date: Oct 2006 Location: NLs Posts: 1,991 My Profile	*Friday April 4* Triple Anti-KISS 4-3C all weights in kilograms DYNAMIC STRETCHING The usual 10 exercises A1 weighted chins BW+8x1 (0)– BW+6x1 (0)– BW+4x2 (+1) – BWX2x3 (+1)– BWx2 (0) Not as tired as last week B1 deadlift as double wave WU: 50x5 – 60x4 85x4 (0) – 90x4 (-2) 90x3 (-3) – 95x3 (-1) 95 (6RM)x2 (-2) – 100 (3RM)x3 (0) Not bad at all. No improvements, but staying steady. PREPATORY WORK C1 decline db/bb press (2x19, 8RM)x8 (0) (2x18)x9 (-1) (2x17)x12 (-2) As superset w C2 db row 19 (9RM)x7 (0) 18 x10 (0) 17 x12 (+2) Satisfactory. ASSISTANCE LIFTS D1 pull throughs 36,3 (8RM)x8 (0) 33,8 (8RM) x15 (+7), PR, didn’t slip back this time SMALL STUFF E1 kneeling crunch 28,8 x2 26,3x8 F1 exo rotation 3,8 x12L/12R (-5/-5) G1 wood chop 16,3x12 (-1) ODD EXERCISES Excercises You've Never Tried Before #15 None that I liked enough to do or was able to do : like no bands + bum shoulders = no band dips. Could’ve done the GM squat but felt lazy. CARDIO 17min @ 15% & 5,0-6,7 km/hr speedwalk , finishing with a 8,5km/hr jog 4min cooling down 249kcal (711kcal/hr; +21) – 2,02 km (5,77km/hr ; +0,30) - 278m (13,8%; +0,5%) HR only went up to 145bpm max until I started jogging when it bumped to 158bpm AFAIK. General: still not at the max level, but staying steady in a decent shape without feeling tired or exhausted at the end. Good sign! Next 3 workouts will be more strenuous and also.. better fuelled as the mini-bulk is about to begin (day 19 of cycle)! Training statistics Volume: 9899 (+1148) # of sets: 29 (+1) # of reps: 241 (+13) - avg reps/set : 8,3 (+0,2) - kg/rep : 41,1 (+2,7) __________________ Odd Exercises You've Never Tried Before journal: Go with the flow Contrarian & anti-KISS!