23 Jun 2008, Mon
Wk 1, Day 1 (15s)
today's workout gave me entirely new
& mixed feelings (totally new ex, MOST)
did e following (w comments directly below on
how each felt in CAPS)
1) front squats: 95 ibs
SPEED OF EXECUTION IS NOT AS FAST AS NORM
SQUATS, PROB HALF A SEC SLOWER. WAS WORRIED
THAT E WEIGHT WOULD BE TOO HEAVY BUT IT TURNED
OUT OK
2) Lying leg curls: 30 ibs
TOTALLY LIGHT BUT MY 5S WILL END UP W ER 80?
SO STICK TO IT, AN EXISTING EX ANYWAY.
3) Standing calf raises: 180ibs X 2
BUMPED E WEIGHT UP SIGNIFANCTLY CAUSE IT
FELT WAY TO LIGHT THE LAST ROUND BUT DID
AN XTRA SET SINCE IT'S CALVES
4) Flat bench press: 135 ibs
DID THEM SLOWER AT A CONTROLLED PACE.
HAVEN'T DONE THEM IN A WHILE SO WARMED
UP WITH AN EMPTY BAR (45 IBS) & REALLY SQUEEZED
5) T-bar rows: 135 ibs (2)
FIGURE IN BRACKETS MEANS I DID 2 SETS CAUSE
E 1ST SET DIN TURN OUT WELL, I WAS USING
2 45 PLATES WHICH ME BEING 5 FT 4 HAD A VERY
CLOSE REACH TO E FLOOR & E PLATES TOUCHED
E FLOOR BEFORE I DID & THERE'S NO BLOCK TO ELEVATE
RESULT, HAD TO SWITCHED TO 15 KG SMALLER PLATES
& TAT HELPED A BIT. BUT I FORSEE AS E WEIGHTS GO UP
I MIGHT HAVE A PROBLEM HOOKING E BAR W E FREE HANDLE
6) Dumbbell press: 10 kg
SUPER LIGHT, BUT I'LL WORK IT UP TO 25 KG SO
STAY.
7) Dumbbell shrugs: 20 kg
COUPLE OF FORUMMERS HAD ADVISED TO KEEP
W BARBELL SHRUGS BUT JUST WANNA TRY OUT
HOW DIFFERENT ISSIT AS NOW I GET TO SQUEEZE
DIRECTLY FROM E SIDES (MY HANDS I MEAN)
8) alt db curls standing: 5 kg
SUPER SUPER LIGHT BUT WILL WORK MY WAY UP
TO 20 KG SO SQUEEZED THEM REAL SLOW. VEINS
POPPED UP A BIT
9) skullcrushers: 60 ibs
THIS ONE IS A TOTAL MISJUDGEMENT OF WEIGHTS
I CALCULATED MY 15S TO START AT 120 IBS WHICH
I FOUND IT TO BE TOTAL MADNESS, THERE'S NO
WAY I COULD DO IT FOR 15S, I'VE TO RE-ADJUST
THIS MORROW SO TAT I'LL MAXED OUT AT PROB
85 OR 90 IBS.
10) Deadlift: 170 ibs
one sidenote is tat i bought gloves today
http://www.nutritionpark.com/healthf....enLite)
to cope w my calluses... but it kinda interfered with my
grip on deadlifts so i'll prob only use them on other exercises.
this is e 1st cycle which has a mix of barbells & dumbbells
so far i find it ok prob due to e light weights.