Friday, January 06, 2006

Thursday Night - Friday Morning

10 rep work sets - so the weights are dropping a bit. I used to detest the 10 rep days; in a previous program there were 12 rep work sets also... But at some point my attitude changed, and now I enjoy seeing the former 8 rep weight become the new 10 rep weight. On the other hand, there's still a tiny sigh of relief when the 10 rep series is done. Tuesday was Chest-Shoulders-Triceps, Wednesday was Quad-Dom, and both went well. That left Thursday and Friday, and then on Sunday I'd be in 8 rep land again...

Thursday night I talked to man-in-charge about rest periods again. I'm trying to get through my workouts faster, both to save time and to maintain focus. He had previously told me that maximum rest between lifting sets, including the supersetted ab work, should be three minutes. I asked him what was the minimum amount of rest, if any, and he said 1-1.5 minutes. Then he said that 30 seconds is good, but that very few people can sustain that pace throughout a workout.

At the end of the workout on Thursday I asked him if there was a minimum time between workouts. He said at least 12 hours from the end of one to the start of the next, and preferably 24 hours. Ah, I said. He wasn't thrilled that I was planning to come in Friday morning to deadlift, but I said that I'll adjust the schedule next week so that there would be at least 12 hours between Thursday night's and Friday morning's sessions. This week I was trying to make it to a 10:30am lecture at the Pontifical Biblical Institute about early Christian Biblical Exegesis, so while Thursday's session ended at 10:00pm. Friday's session had to start at 8:30am at the latest.

Thursday Jan 5, 2006, 8:40pm: Day III Back

Upright rows (supersetted with stomach vaccuums)
6 x 12.5Kg / 27.6 lbs
6 x 17.5 Kg / 38.6 lbs
10 x 22.5 Kg / 49.6 lbs
10 x 22.5 Kg / 49.6 lbs
10 x 20 Kg / 44 lbs
12 x 12.5 Kg / 27.6 lbs

Lat Pulldowns (supersetted with crunches on floor)
6 x 22 Kg / 48,5 lbs
6 x 35 Kg / 77.2 lbs
10 x 44 Kg / 97 lbs
10 x 40 Kg / 88.2 lbs
10 x 35 Kg / 77.2 lbs
12 x 22 Kg / 48.5 lbs

Seated Rows (supersetted with side curls off the bench)
6 x 22 Kg / 48.5 lbs
6 x 36 Kg / 79.4 lbs
10 x 44 Kg / 97 lbs
10 x 38 Kg / 83.8 lbs
10 x 32 Kg / 70.5 lbs
12 x 22 Kg / 48.5 lbs

Standing Calf Raises; holding DB overhead (supersetted with 2 minute sideways box jumps)
6 x 3 Kg / 6.6 lbs
6 x 5 Kg / 11 lbs
10 x 7 Kg / 15.4 lbs
10 x 6 Kg / 13.2 lbs
10 x 6 Kg / 13.2 lbs
12 x 3 Kg / 6.6 lbs

Friday, January 6, 2006, 8:30am: Day IV Biceps and Hamstrings

Woke up at 6:45am to make sure I got a decent breakfast and at least 1L of water in before the workout.

Bicep BB Curls (supersetted with standing crunches)
6 x 10 Kg / 22 lbs
6 x 16.5 Kg / 36.4 lbs
9 x 20 Kg / 44 lbs Argh! Should have been ten.
10 x 15 Kg / 33 lbs
10 x 15 Kg / 33 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 14 Kg / 30.9 lbs
10 x 17.5 Kg / 38.6 lbs
10 x 12.5 Kg / 27.6 lbs
10 x 12.5 Kg / 27.6 lbs
12 x 10 Kg / 22 lbs

Hamstring Curls (supersetted with side curls off the bench)
6 x 8.5 Kg / 18.7 lbs
6 x 14 Kg / 30.9 lbs
10 x 17 Kg / 37.5 lbs
10 x 15 Kg / 33 lbs
10 x 14 Kg / 30.9 lbs
12 x 8.5 Kg / 18.7 lbs

Deadlifts (supersetted with 2 minute sideways box jumps)
I'm trying to pay careful attention to how I'm lifting so I can respond to John's comment on this post.
6 x 24 Kg / 52.9 lbs
6 x 38 Kg / 83.8 lbs
10 x 47.5 Kg / 104.7 lbs
2 x 42.5 Kg / 93.7 lbs At this point guy-in-charge asked me something about the deadlift and I stopped to talk it over with him. After a few words it dawns on me that standing around holding this weight is not useful, so I racked the bar, finished the discussion, and then picked it up again and did the set.
10 x 42.5 Kg / 93.7 lbs
10 x 40 Kg / 88.2 lbs
12 x 25 Kg / 55.1 lbs I was rushing, and it was easier to grab two 2.5 Kg plates than it was to grab the 1.25 Kg plates and the 0.75 Kg collars...

Didn't do the last two cardio intervals, but made it to the lecture on time. Had a banana and chocolate 1% milk on the way there by way of a post-workout snack.


At 9:50 PM , Blogger JuliaMazal said...

Chocolate and banana... too bad there aren't portable blenders...

At 12:53 PM , Blogger john yeo said...

hey, more good deadlifting. in response to your last comment. if the weights dont touch down on the floor between reps its actually a romanian deadlift which is usually quite hamstring dominant.

but what i was getting at in the first question is basically how low is your ass when the bar loses contact with the floor. just curious...

to cut down workout time just do three working sets of 10 or 12 reps. certainly you can cut out the last set where you use a reduced weight.

...just remember workout intensity is a function of many variables (weight used/rest periods/repetition tempo/number of sets/repetitions per set)

At 10:46 AM , Blogger Mich said...

How low? Not as low as it used to be. One of the things that has changed about my deadlift technique this year is that I don't squat down as far as I used to.

As to cutting down workout time: not a bad suggestion, but my feeling is that if I am working with a coach who knows what he (or she) is doing I am going to follow his instructions to the letter as long as I am making progress. Otherwise, what's the point of working with someone?

Being careful about rest periods seems to be doing the trick for now. We'll see how it goes. In any case there's only another month or so left in this program.

At 11:05 AM , Blogger john yeo said...

thanks for the info.

sorry i didnt realise you had someone directing your workouts - i should pay better attention.

At 2:53 AM , Blogger Mich said...

John - no problem. Suggestions are always appreciated.


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