Tuesday, January 03, 2006

2006's First Workout

Sunday was a family visit out of town (cousin had new baby), which on the one hand is fun and on the other hand is stress+travel time+expense+non-ideal food. So, last night was the first workout of 2006. I might not blog the workouts in this much detail until I get to the 6 rep cycle again, but we'll see how swamped I get.

Monday, January 2, 2006, 8:30pm: Day IV Biceps and Hamstrings

Bicep BB Curls (supersetted with standing crunches)
6 x 10 Kg / 22 lbs
6 x 17.5 Kg / 38.6 lbs
5 x 22.5 Kg / 49.6 lbs Should have been six reps. Instead it was four, pause, one.
6 x 16.5 Kg / 36.4 lbs
6 x 16.5 Kg / 36.4 lbs
12 x 10 Kg / 22 lbs

BB Hammer Curls using tricep bar (supersetted with leg lifts on bench)
6 x 10 Kg / 22 lbs
6 x 15 Kg / 33 lbs
6 x 19 Kg / 41.9 lbs
6 x 15 Kg / 33 lbs
6 x 15 Kg / 33 lbs
12 x 10 Kg / 22 lbs

Hamstring Curls (supersetted with side curls off the bench)
6 x 10 Kg / 22 lbs
6 x 15 Kg / 33 lbs
6 x 19 Kg / 41.9 lbs
6 x 17 Kg / 37.5 lbs
6 x 16 Kg / 35.3 lbs
12 x 10 Kg / 22 lbs

Deadlifts (supersetted with 2 minute sideways box jumps)
6 x 25 Kg / 55.1 lbs
6 x 41.5 Kg / 91.5 lbs
6 x 51.5Kg / 113.5 lbs - which is 79% of body weight.
6 x 46.5 Kg / 102.5 lbs
6 x 41.5 Kg / 91.5 lbs
12 x 25 Kg / 55.1 lbs
Again, ran out of time and didn't do the last two 2-minute intervals.

4 Comments:

At 10:37 PM , Blogger john yeo said...

nice deadlifting with 51.5kg there. do you start them low or are from a more straight legged position?

i take it your using standard bars/weights with the odd increments or is there a some other reason?

 
At 5:56 AM , Blogger Mich said...

John - thanks!

To answer the 2nd question first: afaik they are standard bars and weights. For machine exercises, such as the ham curls, I place 1 Kg dbs as needed on top of the weight stack to get the weight I want. The idea is that the 3rd set is the max weight I am trying to hit that session, the 1st set is 50% of that max, and the 2nd set is 80% of that max. Doesn't always work out to round numbers...

Not sure I understand the 1st question: they're conventional deads. The bar goes down pretty low, but the plates don't quite hit the floor.

 
At 7:24 AM , Blogger Scott said...

A quick attempt to clarify John's 1st question - do you start the deads by bending your legs or your back? It just depends on how you're built, and what feels right to you.

From your other weights, I'd guess you use your legs more than your back when first starting a deadlift.

 
At 11:35 AM , Blogger Mich said...

Scott - thanks for the clarification.

John - I held off answering until this morning's deadlift session, because strangely enough, I wasn't sure. This morning it seemed as if I was starting with my back, but it was really a split second beteen the back moving and the knees moving. On the next session I'll ask the person watching me what they see at the start of the movement.

 

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