Sunday April 27
Funky Times 1-3C
all weights in kilograms
DYNAMIC STRETCHING
The usual 10 exercises.
A1 weighted chins
BW+10x1 (0)– BW+8x1 (0)– BW+6x1 (0) – BW+4x2 (0)– BW+2x2 (-1) – BWx3
This time, there was less struggling. Good!
B1 db bench press
WU: (2x16)x5
(2x18)x5
(2x20; 9RM) x5
(2x22; 7RM) x4 (-3) – (2x23; 5RM)x[color=Red[6 , PR![/color]
Taking it ‘easy’ until the final set. Felt quite satisfied.
as superset w
B2 bb bent over row w UH grip
WU: 50x5
55 (8RM)x5 (-2)
60 (7RM)x4 (-2)
65 (5RM)x3 – 67,5 (4RM)x2
It was better than it looked, since I concentrated more on form/technique , than on making the wt go up, no matter what
C1 military press
24 (11RM)x9
23 (12RM)x10 (+2)
22 (14RM)x11 (+1)
Also better than last week.
As superset w
C2 single arm lat pull down (with pulley tied to both lines)
28x3
24,5x6
21x8
Whoah, this is a LOT harder than just alternating the pulls as I now really had to pull the entire stack up.
D1 close grip bench press
40x4
Didn’t pursue any further.. hate bench presses for how they bother shoulders.
E1 pec deck
40 x11 (-3)
CARDIO
17min @ 15% & 4,5-6,5 km/hr speedwalk
3min cooling down
165kcal (619kcal/hr; -14) – 1,45 km (5,44km/hr ; -0,09) - 183m (12,6%; +0,35%)
Another easy fast paced walk.
General: did slightly less volume than originally designed and at a leisurely pace. It seems I’m getting back into it again.. good, since right before leaving I almost didn’t want to. This is the first really UB-only workout since I changed the routine. So nice to have an easier workout thrown in , w/o legs or DL work!
Training statistics
Volume: 7677 (-4157)
# of sets: 30 (0) # of reps: 178 (-62) - avg reps/set : 5,9 (-2,2) - kg/rep : 43,1 (-5,8)
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