I'm realizing that I did that particular exercise way too slow. Next time: read the manual superfast and no rest period in between for noting amt of reps.
I'm behind w posting my workouts. So here's Thursday's , done on a very gloomy day. Not just the weather, but also the mood, since a good internet acquaintaince was cremated that day. Since he wasn't really a good friend I didn't go, but thought about him all day.. actually for several days. Such a waste of wonderful writing talent. He had a true gift w words and managed to make us laugh out loud OFTEN.
Thursday May15
Funky Times 2-2C
all weights in kilograms
DYNAMIC STRETCHING
The usual 10 exercises.
A1 weighted chins
BW+12xF – BW+10x1 - BW+8x1 - BW+6x2
First time I tried the 12kg. No go. May want to do the same here as I did for db presses, viz. use my 1kg ankle (2 lbs actually, but I pretend they are 1kg) weights to bridge the gap when the jump gets too big. Next time if I fail again, I’ll jump up and do a slow negative .
B1 db bench press
WU: (2x17)x5
(2x19)x5
(2x21) x4
(2x23; 6RM) x4
No drop set this time (felt tired)
as superset w
B2 bb bent over row w UH grip
WU: 47,5x5
52,5 x7
57,5x5
62,5 (6RM)x3
Same here, no desire to do a drop set at the end.
C1 military press
25 (10RM)x10
24 x8
23x8
Gave my best effort to all sets but the strength was gone after 1 set.
As superset w
C2 single arm lat pull down (with pulley tied to both lines
21x8-7-7
Finally the right weight for this exercise. Bummer only to get the same amt of reps as with 7kg more
D1 triceps rope push down
18,8x10
16,3x12
D2 pec deck
40 x12
38x12
METABOLIC STUFF
E1-2-3 Goblet squat + db swing + renegade row
7x7-7-7 times 2
Damn.. I’m weak as a kitten after not having done this one in weeks on end! Got to start all over again.
CARDIO
500m on Concept 2 rower @ dragfactor 1
aveW: 89. ave kcal/hr : 592
Starting at decent pace, but accelerated too fast and got fatigued quickly.
General: reasonable workout, but am feeling lack of food.
Training statistics
Volume: 10826
# of sets: 36 # of reps: 277 - avg reps/set : 7,7 - kg/rep : 39,1
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