Gym 31/08/05, 02/09, 05/09
31/08/05
Continued leg extension sets ’til reasonable failure. There’s definitely more in them. Shoulder press remains stubborn.
Shoulder Press: 10@25, 10@35, 5@45, 3@45
Lateral raise (db, 2handed): 10@2×5, 10@2×7.5, 9@2×7.5 (+2r, end)
Upright row (bb): 12@20, 10@25, 10@30 (end)
Reverse flys (db, 2h): 12@2×7.5 (+2r), 10@2×10 (+2r), 8@2×10 (new)
Leg extensions: 10@35, 12@42, 12@49, 12@56 (new, burn), 8@63 (new)
Seated leg curl: 12@45 (+10), 12@55, 8@55 (+10, -4r), 7@65 (new)
Hanging leg raises: 10, 10
02/09/05
Few nice improvements. Looking forward to pulling a few >bodyweight reps on the wide-arm. Wonder if I’ll nail a set of 100 bench by end of month??
Bench: 12@35, 10@55 (-2r), 8@85 (+5, -2r)
Pec fly: 13@35 (+3r), 10@49, 9@63 (+7), 12@42 (+7)
Incline press (db): 10@2×15, 9@2×20 (+1r), 9@2×20
Lat wide: 10@35, 10@56 (+7), 6@77 (+7,-3r), 0@84
Row/rear delt: 12@35, 10@55, 3@70 (-7), 0@75
Tricep press: 11@65, [12@75] (missed), 11@85 (+2r),
Tricep pushdown (cable+rope): [12@40] (missed)
Plank: 60s, 60s
Lying back flex: 12, 12
Crunches: 12, 12 (+1r)
05/09/05
Wasn’t up for this session (weekend of moderate abuse), and many sets felt like I was going to crash before hitting previous counts. Turns out somehow punched out some improvements(!) and my leg extension muscle memory is revealing yet more depth.
Shoulder Press: 10@25, 10@35, 6@45 (+1r), 3@45
Lateral raise (db, 2handed): 10@2×5, 10@2×7.5, 10@2×7.5 (+1r, end)
Upright row (bb): 12@20, 10@25, 11@30 (cheated last 3, end)
Reverse flys (db, 2h): 10@2×7.5 (-2r), 102×10, 10@2×10 (+2r)
Leg extensions: 10@42 (+7), 12@56 (+14), 12@63 (+14), 9@70 (+14, -3r), 4@77 (+14, -4r)
Seated leg curl: 12@45, 12@55, 10@65 (+2r), 9@65 (+2r)
Hanging leg raises: 10, 10
Sax + lesson
After slacking off the whole weekend up until today had a hour or so plus the lesson. Tone’s coming on well. Belinda said I needed to work on more ’support’ which seems to mean helping the note out with breath from the core rather than throat. Like vocal projection. Also learnt a rhythmic aid (vicar!) crochets, quavers, triples, semiquavers: ta-ta-ta-ta, tee-tee-tee-tee, tri-o-la, tiki tiki. Was gratified to discover the elusive middle G is something to do with my sax not me! Need to get it cleaned or something.