Tuesday, January 24, 2006

Last Days of this Program

One more session left - tonight's scheduled deadlift session - and then I'll be starting a new program. The nice thing about the 6-rep microcycle that ends this program is that it typically produces a bunch of PRs.

Sunday, Jan 22, 2006, 8:00pm Day II, Quad Dom

Squats (supersetted with stomach vaccuums)
6 x 25 Kg / 55 lbs
6 x 37.5 Kg / 82.7 lbs
6 x 50 Kg / 110.2 lbs Like this one. :-)
6 x 50 Kg / 110.2 lbs
6 x 45 Kg / 99.2 lbs
12 x 25 Kg / 55 lbs

Lunges (supersetted with leg lifts on bench)
6 x 20 Kg / 44 lbs
6 x 25 Kg / 55 lbs
6 x 30 Kg / 66 lbs
6 x 27.5 Kg / 60.6 lbs
6 x 25 Kg / 55 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 minutes sideways box jumps)
6 x 7.5 Kg / 16.5 lbs
6 x 12 Kg / 26.5 lbs
6 x 15 Kg / 33 lbs Finally! I was beginning to think I'd never get past 13.75.
6 x 13.75 Kg / 30.3 lbs
6 x 12.5 Kg / 27.6 lbs
12 x 7.5 Kg / 16.5 lbs

Monday Jan 23, 2006, 8:30pm: Day III Back

Upright rows (supersetted with stomach vaccuums)
6 x 14 Kg / 30.9 lbs
6 x 22.5 Kg / 49.6 lbs
6 x 27.5 Kg / 60.6 lbs
6 x 25 Kg / 55 lbs
6 x 25 Kg / 55 lbs
12 x 14 Kg / 30.9 lbs

Lat Pulldowns (supersetted with crunches on floor)
6 x 25 Kg / 55 lbs
6 x 40 Kg / 88.2 lbs
7 x 50 Kg / 110.2 lbs The psychologically nice thing is that this is the entire stack on this machine... so now I can move to the other lat pull down machine, where the lowest weight is 48Kg.
7 x 45 Kg / 99.2 lbs
7 x 40 Kg / 88.2 lbs
12 x 25 Kg / 52.9 lbs

Seated Rows (supersetted with side curls off the bench)
6 x 26 Kg / 57.3 lbs
6 x 42 Kg / 92.6 lbs
6 x 52 Kg / 114.6 lbs
6 x 50 Kg / 110.2 lbs
6 x 48 Kg / 105.8 lbs
12 x 26 Kg / 57.3 lbs

Standing Calf Raises, heels together; holding DB overhead (supersetted with 2 minute sideways box jumps)
Man-in-charge pointed out that I have a tendency to drop my right arm, thereby throwing things off, so I've been focusing on keeping the db even overhead.
6 x 4 Kg / 8.8 lbs
6 x 7 Kg / 13.2 lbs
6 x 9 Kg / 17.6 lbs
6 x 8 Kg / 15.4 lbs
6 x 7 Kg / 13.2 lbs
12 x 4 Kg / 8.8 lbs
Did not do the last cardio interval as gym was about to close (so what else is new...)

4 Comments:

At 6:51 PM , Blogger john yeo said...

squats looking good at 50kg, PR right?

hows the weight loss coming along, is it now a secondary consideration to strength - at least for the time being?

 
At 11:40 PM , Blogger JuliaMazal said...

duh...what's PR? thanks.

 
At 11:42 PM , Blogger JuliaMazal said...

also, what the heck is a stomach vaccuum?! sounds like heavy-duty navel lint. ;-)

 
At 5:48 AM , Blogger Mich said...

John - Strength is and always has been the primary consideration. I tell people that the weight-loss has been a welcome side effect of getting stronger and adding muscle. I haven't weighed myself since the last update, but I'm eating clean and clothes are still getting looser, so I'm not worried about it.

I'm considering the 50Kg as a PR, even though I have some larger numbers in my log from 2004, since:
a. I was 40 lbs heavier at the time;
b. my squat form was far too forward; almost a squat/good morning combination; and,
c. It is definitely a % PR.

JM - a PR is a personal record. Also see PB - personal best. Stomach vaccuums are described here and here.

 

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