Friday, January 27, 2006

New Program: Days I & II

Work sets are back at 10 reps. Since it's a new program, man-in-charge has me go back to the 10 rep weight from the last microcycle of the previous program and repeat it. So that's why I had little problem keeping the max weight on the 2nd work set in most of the exercises.

If all goes according to plan, I'll do Day III on Sunday, Day IV on Monday, and then Day I again on Tuesday and Day II again on Wednesday. I'm not planning to train on Thursday since I fly that night, there will likely be some last minute stuff I'll need to take care of, and I have to be at the airport three hours before my flight.

Thursday, January 26, 2006, 8:40pm, Day I: Chest & Triceps

Flat BP (supersetted with standing stomach vacuums)
6 x 20 Kg / 44 lbs
6 x 30 Kg / 66 lbs
10 x 37.5 Kg / 82.7 lbs
10 x 35 Kg / 77.2 lbs
10 x 35 Kg / 77.2 lbs
12 x 20 Kg / 44 lbs

Incline BP (supersetted with crunches on floor, arms extended)
The gym doesn't have an incline bench station, so I dragged an incline bench into the squat rack. I hope whatever gym I find in Atlanta will have an incline bench station, because I feel self-conscious taking up the rack for non-squat stuff...
6 x 20 Kg / 44 lbs
6 x 25 Kg / 55 lbs
10 x 30 Kg / 66 lbs
10 x 30 Kg / 66 lbs
10 x 25 Kg / 55 lbs
12 x 20 Kg / 44 lbs

Close grip BP (supersetted with side curls off bench)
6 x 20 Kg / 44 lbs
6 x 20 Kg / 44 lbs
10 x 25 Kg / 55 lbs
10 x 25 Kg / 55 lbs
10 x 25 Kg / 55 lbs
12 x 20 Kg / 44 lbs

Skull Crushers (supersetted with 1 min cardio interval)
6 x 10 Kg / 22 lbs
6 x 15 Kg / 33 lbs
9 x 20 Kg / 44 lbs Could not get the 10th rep on these. I did 6 x 24 Kg at the end of the last program, but after all of the BP work my triceps were fried.
10 x 15 Kg / 33 lbs
10 x 15 Kg / 33 lbs
12 x 10 Kg / 22 lbs

I miss my weighted push-ups, but I'm sure I'll get back to them after I come back from Atlanta.

Friday, January 27, 2006, 11:00am, Day II: Quad Dom

Anglo guys in the gym again. Remember the guy who was putting on a squat clinic last Friday? I was working in with him, and he was so nice. I even got a compliment on my squat form. Since we were helping each other change the weights, I got a bit of a bonus workout moving 20 Kg plates to and fro, which I was very happy about. First, because I get extra GPP out of it, but also because some of the guys in the gym still have an issue with me changing the weights when I'm working in with them. I think they'll come around the day I actually squat with the 20 Kg plates. :-)

Squats (supersetted with stomach vaccuums)
6 x 20 Kg / 44 lbs
6 x 34 Kg / 75 lbs
10 x 42.5 Kg / 93.7 lbs
10 x 37.5 Kg / 82.7 lbs
10 x 37.5 Kg / 82.7 lbs
12 x 22.5 Kg / 49.6 lbs

Lunges (supersetted with floor crunches, elbows forward)
6 x 20 Kg / 44 lbs
6 x 20 Kg / 44 lbs
10 x 22.5 Kg / 49.6 lbs
10 x 22.5 Kg / 49.6 lbs
10 x 22.5 Kg / 49.6 lbs
12 x 20 Kg / 44 lbs

Leg Extensions (supersetted with curls off bench)
6 x 12 Kg / 26.5 lbs
6 x 24 Kg / 52.9 lbs
10 x 30 Kg / 66 lbs
10 x 30 Kg / 66 lbs
10 x 30 Kg / 66 lbs
12 x 12 Kg / 26.5 lbs

Freestanding Calf Raise, heels together, db overhead (supersetted with 1 min cardio interval)
6 x 4 Kg / 8.8 lbs
6 x 7 Kg / 15.4 lbs
10 x 8 Kg / 17.6 lbs
10 x 8 Kg / 17.6 lbs
10 x 8 Kg / 17.6 lbs
12 x 4 Kg / 8.8 lbs

1 Comments:

At 10:07 PM , Anonymous Bud Gibson said...

Nice to hear you're coming stateside. I wouldn't worry about using the cage for non-squat stuff. Incline presses are a basic exercise. If the gym's not equipped, you have to improvise.

 

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