Wednesday, August 10, 2005

Program Winding Down: Back/Pull

The gym was very quiet when I got there this evening. A lot of people had chosen to train during the day, as there was a huge prayer vigil at the Kotel. Combine that with the construction work that is going on all over Jerusalem for the light rail, and you get road closures galore and unbelievable traffic jams. I heard man-in-charge tell someone that he didn't have a chance to get his own workout in; that's how swamped it had been earlier.

I was tired. I spent yesterday morning cleaning, because we are looking for a new 3rd flatmate and people are starting to come see the room. Food quantity was fine today, although I got a late start with breakfast at 1000; I spent the morning reading for school and answering e-mails about the room. I've noticed that when I have a perfect sleep and nutrition day it doesn't necessarily translate to a perfect gym day, so I'm only noting this out of general interest. :-)

The last Back/Pull Day of the program went as follows:

DB Shrugs: weights are per hand, obviously...
1 x 8 @ 10 Kg / 22 lbs
1 x 8 @ 13.75 Kg / 30.3 lbs
1 x 8 @ 18 Kg / 39.7 lbs
1 x 8 @ 16.75 Kg / 36.9 lbs
1 x 8 @ 15 Kg / 33.1 lbs

Lat Pulldowns: palms facing each other.
1 x 8 @ 22 Kg / 48.5 lbs
1 x 8 @ 35 Kg / 77.2 lbs
1 x 8 @ 44 Kg / 97 lbs
1 x 8 @ 40 Kg / 88.2 lbs - I thought this set was clean, but man-in-charge said that my chin dropped slightly and my back rounded slightly on my last reps, hence the big drop to 35 Kg in the next set.
1 x 8 @ 35 Kg / 77.2 lbs

Seated Cable Rows: wide grip.
1 x 8 @ 25.5 Kg / 56.2 lbs
1 x 8 @ 42 Kg / 92.6 lbs
1 x 6 @ 51 Kg / 112 lbs
1 x 8 @ 48 Kg / 106 lbs
1 x 8 @ 48 Kg / 106 lbs

Grip: on a plate loading grip machine.
1 x 8 @ 6.25 Kg / 13.8 lbs
1 x 8 @ 10 Kg / 22 lbs
1 x 8 @ 12.5 Kg / 27.6 lbs - Yeah, I know, not CoC material, but I'm working on it...
1 x 8 @ 11.25 Kg / 24.8 lbs
1 x 8 @ 10.75 Kg / 23.7 lbs

Abwork: 5 sets of 12 stomach vaccuums, 5 sets of 12 side bends holding a DB. (Forgot to write this down earlier.)

I told man-in-charge that there weren't really any exercises I didn't like. He asked if I wanted to keep the powerlifting focus and I said yes, but we can also expand things a bit. I said that I want to do a pull-up (although I know more weight has to drop first), that he could add a little endurance work as long as it includes strength; for example stepping on and off a block while carrying a weight plate. Lastly, I said that he could give me a five day split rather than four, since I'm in the gym at least five times a week regardless. He was fine with all that, and said that the new program would be ready tomorrow afternoon.

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