Thursday, January 26, 2006

Berlioz and Deads

Had a night off last night, and decided to make use of my JSO student subscription. I bought the 6 concert subscription at the beginning of the season, and the way it works is you call the box office on the day of the concert and they give you whatever seat is left. Since I like going by myself, I usually get an excellent seat. Last night I got a 5th row seat, and then moved to the 4th row after intermission because the person sitting next to me was insufferable.

The program was an all-Berlioz evening, part of the vocal series, and featured conductor Asher Fisch. It began with Carnaval Romain, continued with two songs from Nuits d'etes for bass and orchestra sung by bass Denis Sedov, Mort de Cléopâtre sung by mezzo-soprano Hadar Halevi, and then, after the intermission, the Harold in Italy concerto for viola and orchestra with violist Yuval Gotlibovich.

Tuesday night was deads, and the last day of the program. Man-in-charge is designing a one month program for me to take with me for student teaching month. This mini-program assumes that all I have available is a squat rack and some free weights. I'm sure the gyms in Atlanta will have more than that, but I feel better having a bare bones program to take with me. And, I still have a couple of days before my flight to tweak the new program if needed.

Tuesday Jan 24, 2006, 8:45pm: Day IV Bis and Hams

Long day at school, so I got to the gym later than I'd hoped. Not enough time for the final (50%) deadlift set, which was exacerbated by the fact that I was sharing the rack with one of the guys who was doing squats. So I felt rushed, but also felt strong.

Bicep BB Curls (supersetted with standing crunches)
6 x 10 Kg / 22 lbs
6 x 16.5 Kg / 36.4 lbs
6 x 20 Kg / 44 lbs
6 x 17.5 Kg / 38.6 lbs
6 x 15 Kg / 33 lbs
12 x 10 Kg / 22 lbs

BB Hammer Curls using tricep bar (supersetted with leg lifts on bench)
Took a bit of time here and really concentrated on form - keeping the elbows more forward, so that these don't end up as just another bunch of bicep curls.
6 x 10 Kg / 22 lbs
6 x 15 Kg / 33 lbs
6 x 16.5 Kg / 36.4 lbs
6 x 17.5 Kg / 38.6 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 16 Kg / 35.3 lbs
6 x 20 Kg / 44 lbs
6 x 17 Kg / 37.5 lbs
6 x 16 Kg / 33 lbs
12 x 10 Kg / 22 lbs

Deadlifts (supersetted with 2 minute sideways box jumps)
6 x 29 Kg / 63.9 lbs
6 x 46.5 Kg / 102.5 lbs
6 x 57.5 Kg / 126.8 lbs
6 x 52.5 Kg / 115.7 lbs
6 x 52.5 Kg / 115.7 lbs

Onwards and upwards.

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