Friday May23
Funky Times 2-3C
all weights in kilograms
DYNAMIC STRETCHING
The usual 10 exercises.
A1 weighted chins
BW+11x1 – BW+9x1 - BW+7x1 - BW+5x2
After failing on 12k last week, this time the 10kg db was used plus a 1kg ankle weight wrapped around the ankle. Heaviest wt used sofar!
B1 db bench press
WU: (2x17)x5 (0)
(2x19)x5 (0) – …. (forgot the 20kg)
(2x21) x4 (0) – (2x22)x5 (erroneously took the 22kg and did 5 reps)
(2x23; 6RM) x3 (-1) – (2x24; 3RM)x2 .. too exhausted to do 3 reps here. Was happy w 2!
as superset w
B2 bb bent over row w UH grip
WU: 47,5x5
52,5 x6 (-1) -55x6
57,5x5 (0) - 60x5
62,5 (6RM)x4 (+1) – 65 (5RM)x4
C1 military press
26 (8RM) x8
25x7 (-3)
24 x8 (0)
As superset w
C2 single arm lat pull down (with pulley tied to both lines
21x10 (+2)-8 (+1)
D1 triceps rope push down
18,8x9 (-1)
16,3x13 (+1)
D2 pec deck
38x12 (0) – 10 (-2)
METABOLIC STUFF
None today, gym was about to close in 20 mins and I preferred to burn off the excess carbs.
CARDIO
20min on TM
17min @ 15% from 5 – 7km/hr
Burnt 235 kcal (705kcal/hr , +48) – 1,97km (5,91km/hr; +0,14) – 260m vertical climb
General: decent workout, never faltered but wasn’t feeling like doing more than I’d already planned.. very happy to be in maintenance/bulking phase again!
Training statistics
Volume: 9046 (-1780)
# of sets: 34 (-2) # of reps: 218 (-59) - avg reps/set : 6,4 (-1,3) - kg/rep : 41,5 (+2,4)
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