Tuesday, May 30, 2006

Sunday and Monday

After Thursday's decline bp debacle, I got a little worried about the way the 6 rep microcycle was going. Still, I was looking forward to pullups on Sunday. The bad news is that my partial pullups stalled. I had gotten to 30cm from the bar, and was trying to go for 25cm, but for whatever reason, I wasn't moving. I barely got to 40cm from the bar. Man-in-charge watched my feeble attempts and had me switch to negatives for the rest of the sets. I climbed up so that my chin was above the bar, and then lowered myself as slowly as possible. The good news is that I liked the negatives very much. They were very hard. At first I could control the descent pretty well, but by the end I was dropping like a sack of potatoes. The negatives also made the subsquent pulldowns that much harder, but aside of the initial disappointment at stalling, it was a good session.

Yesterday was a good session. Gym was very busy, but I had the squat rack to myself for as long as I needed it.

I am again amazed by how much guys can talk. That stereotype about women being talkative and guys being silent and terse was not coined in a gym...

Monday, May 29, 2006
Day III: Mostly Quads

It is very rare for me to have any muscle soreness, but I had some on Monday (worse today, btw). This soreness from Sunday's pullup negatives meant I had no expectations from the rows. I was pleasantly surprised, because both the cable rows and the upright rows felt very strong and very smooth.

Lying cable rows; stomach vacuums b/w sets
6 x 21 Kg / 46.3 lbs
6 x 33 Kg / 72.8 lbs
6 x 42 Kg / 92.6 lbs
6 x 42 Kg / 92.6 lbs
6 x 36 Kg / 79.4 lbs
12 x 21 Kg / 46.3 lbs

Upright rows; curls b/w sets
6 x 16.5 Kg / 36.4 lbs
6 x 26.5 Kg / 58.4 lbs
6 x 32.5 Kg / 71.6 lbs
6 x 30 Kg / 66.1 lbs
6 x 27.5 Kg / 60.6 lbs
12 x 16.5 Kg / 36.4 lbs

Squats; 1 min abwork b/w sets
6 x 26.5 Kg / 58.4 lbs
6 x 42.5 Kg / 93.7 lbs
6 x 52.5 Kg / 115.7 lbs: Two happy things here: first, a new PR that is 81% of bodyweight. Second, I think this is the first time that all three work sets have been over 100lbs. I need to start thinking in imperial measurements again now that I am going back to North America. :-)
6 x 50 Kg / 110.2 lbs
6 x 47.5 Kg / 104.7 lbs
12 x 26.5 Kg / 58.4 lbs

Lunges; 1 min abwork b/w sets
6 x 20 Kg / 44.1 lbs
6 x 31.5 Kg / 69.4 lbs
6 x 39 Kg / 86 lbs I still don't like lunges, but I like what they do for my leg strength. I need to start doing a set or two with a broomstick every day, just for form.
6 x 35 Kg / 77.2 lbs
6 x 31.5 Kg / 69.4 lbs
12 x 20 Kg/ 44.1 lbs Last set done on Smith machine for form.

2 Comments:

At 6:44 PM , Blogger JuliaMazal said...

What's a stomach vacuum?

 
At 12:12 AM , Blogger Mich said...

It's an ab exercise: see here and here (scroll down).

 

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