Monday, August 08, 2005

Program Winding Down: Quad Dominant

Man in charge wasn't there when I got to the gym this evening, so I set my own weights following what we've done thus far, and asked woman-in-charge to watch my max sets. She said my hips move very slightly to the right when I go down in my squats. I need to work on being even with my descent. Here's how things went:

Squats
1 x 8 @ 21.5 Kg / 47.4 lbs
1 x 8 @ 34 Kg / 75 lbs
1 x 8 @ 42.5 Kg / 93.7 lbs
1 x 8 @ 37.5 Kg / 82.7 lbs
1 x 8 @ 35 Kg / 77.2 lbs

2/3 Squats: go down, go 2/3 of the way up, go down again. Rinse, repeat.
1 x 8 @ 20 Kg / 44.1 lbs
1 x 8 @ 26.5 Kg / 58.4 lbs
1 x 8 @ 32.5 Kg / 71.7 lbs
1 x 8 @ 30 Kg / 66.1 lbs
1 x 8 @ 27.5 Kg / 60.6 lbs

Leg Extensions
1 x 8 @ 16 Kg / 35.3 lbs
1 x 8 @ 26 Kg / 57.3 lbs
1 x 8 @ 32 Kg / 70.5 lbs
1 x 8 @ 32 Kg / 70.5 lbs
1 x 8 @ 30 Kg / 66.1 lbs

Calf Raises: freestanding, on a low block, heels together, holding a weight behind my back. Around the max set my balance went kaflooey, so I dropped the weight. This exercise is a combination of strength and balance and they both have to be there in order to go up and down with control.
1 x 8 @ 3.75 Kg / 8.3 lbs
1 x 8 @ 5 Kg / 11 lbs
1 x 8 @ 7 Kg / 15.4 lbs
1 x 8 @ 4 Kg / 8.8 lbs
1 x 8 @ 4 Kg / 8.8 lbs

And then ab work. Five sets of 12 of stomach vaccuums, five sets of 12 of crunches.

FYI to skinny guys in gym: looking at a mirror to see if your deltoids have grown after one set of shoulder whatever-it-was makes you look like a dork. Going over to another mirror to check if the first mirror was telling you the truth makes you look like the evil queen from Snow White.

1 Comments:

At 3:19 PM , Blogger Scott said...

Ah, the beauty of a mirror-free home gym.

Nice blog - just catching up.

 

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