Saturday, December 31, 2005

End of 2005 Thoughts

It was a six session week after all. Not something I will do again any time soon, because my schedule between now and departure for student teaching is totally insane. Still, I like the idea of doing something active every day and I don't want to settle for just four workouts per week. The ideal would be five, with a walking tour or some other activity the sixth day and one day of complete rest.

I wonder if all this desire to keep moving is my body trying to make up for twenty plus years of inactivity. There were sporadic bursts here and there, but the last time I did regular physical activity at this frequency was April-August 2004, and before that, 1983.

Weighed myself this morning. 65.0 Kg / 143.3 lbs. Heck of a way to close 2005, eh?

Goals for 2006:
- stay this active
- squat 1.25x body weight
- bench press body weight
- do pull ups, the more the merrier

Thursday, Dec 29, 2005, 8:30pm Day II, Quad Dom

Squats (supersetted with stomach vaccuums)
6 x 20 Kg / 44 lbs Should have been 24 Kgs (50% of max) but I finished this set before I realised that it was only the bar. I was rushing a little because I was working in with someone and I don't like holding other people up.
6 x 37.5 Kg / 82.7 lbs
6 x 47.5 Kg / 104.7 lbs At this point I'm happy. Whatever happens the rest of the workout, the max weight set on squats went well. And although I didn't know it at the time - it didn't occur to me to calculate it till today - that just happens to be 74.9% of body weight. :-)
6 x 42.5 Kg / 93.7 lbs
6 x 40 Kg / 88.2 lbs
12 x 24 Kg / 52.9 lbs

Lunges (supersetted with leg lifts on bench)
6 x 20 Kg / 44 lbs
6 x 20 Kg / 44 lbs
6 x 30 Kg / 66 lbs
6 x 25 Kg / 55 lbs
6 x 20 Kg / 44 lbs
12 x 20 Kg / 44 lbs

Single leg pistols on a counterweight machine. (Supersetted with side curls off the bench).

Gripper (supersetted with 2 minute sideways box jumps)
6 x 7 Kg / 15.4 lbs
6 x 11 Kg / 24.3 lbs
6 x 13.75 Kg / 30.3 lbs Both hands failed at the last rep, which is unusual. Normally on Gripper if there's any failing it happens on the left hand only.
6 x 11.25 Kg / 24.8 lbs
6 x 10 Kg / 22 lbs
Ran out of time again and did not do the last three intervals or the last gripper set. Man-in-charge asked me how come I am frequently running out of time. I think it is because two of the exercises on Quad Day (lunges and assisted pistols) are single leg exercises, so those sets take twice as long to complete.

Friday Dec 30, 2005, 8:40am, Day III: Back

Upright rows (supersetted with stomach vaccuums)
6 x 12.5Kg / 27.6 lbs There is something very psychologically satisfying about warming up with a non-empty bar. In this case, a 10 Kg bar and two 1.25 Kg plates.
6 x 20 Kg / 44 lbs
6 x 25 Kg / 55 lbs
6 x 22.5 Kg / 49.6 lbs
6 x 22.5 Kg / 49.6 lbs I thought he was going to tell me to drop another 2.5 Kgs, but guy-in-charge said to stay at this weight.
12 x 12.5 Kg / 27.6 lbs

Lat Pulldowns (supersetted with crunches on floor)
6 x 24 Kg / 52.9 lbs
6 x 38 Kg / 83.8 lbs
6 x 48 Kg / 105.8 lbs
6 x 41 Kg / 90.4 lbs
6 x 39 Kg / 86 lbs
12 x 24 Kg / 52.9 lbs

Seated Rows (supersetted with side curls off the bench)
6 x 25 Kg / 55 lbs
6 x 40 Kg / 88.2 lbs
6 x 50 Kg / 110.2 lbs
6 x 48 Kg / 105.8 lbs
6 x 48 Kg / 105.8 lbs
12 x 25 Kg / 55 lbs

Standing Calf Raises; holding DB overhead (supersetted with 2 minute sideways box jumps)
6 x 4 Kg / 8.8 lbs
6 x 6 Kg / 13.2 lbs
6 x 8 Kg / 17.6 lbs At this point guy-in-charge asks me, "Didn't you do this already this week?" Told him about the six session week and said that I'll be back to four next week.
6 x 6 Kg / 13.2 lbs
6 x 5 Kg / 11 lbs
12 x 4 Kg / 8.8 lbs

3 Comments:

At 9:49 AM , Blogger chaos said...

Mich! Congrats on 50 down!

 
At 11:27 PM , Blogger deb said...

hey! great job on the weight loss and weight lifting. i added you to my links - i'll be reading along on 06!

 
At 7:01 AM , Blogger Mich said...

Liz - thanks! It was rather anti-climactic, I think.

Exercise chick - thanks and welcome.

 

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