Gym 2006-05-05

Bench: 10@70lbs (+20,-2r), 6@170 (+60, -2r), 5@190, (+1r), 5@170
[big rest demo’ing rowing here]
Incline press (bb): 10@95 (+50), 7@135 (+40, -1r), [missed], 5@155 (+20), 5@155 (+20)
Pec fly: 10@70, 10@130 (+30), 10@130, 8@130
Lat wide: 10@’5′, 10@’7′, 8@’8′, 7@’8′ (+1r)
Row/rear delt: 10@50, 8@130 (+1r), 7@130
Plank: 65s, 75s (+10)
Hyperextension: 8 (-4r), 8

May 6, 2006. Gym. No Comments.

Gym 2006-05-04

Cycling: 5min warm-up, 20mins at level 17 (268W) until 172bpm, then level 16 (222W) to 166bpm. Pretty tiring!

May 5, 2006. Gym. No Comments.

Gym 2006-05-03

Nice steady incremental rep gains all over, and weight gains on the legs.

Warm-up, bike 3min @ level 13, 2min @ level 14, 118bpm, 78rpm

Shoulder Press 10@olympic bar, 10@2×30, 6@2×40, 4@2×52.5 (+1r), 4@2×52.5 (+5, +1r), 3@2×52.5 (+5)
Lateral raise (db, 2handed) 10@2×10, 10@2×17.5 (+1r), 10@2×17.5 (+2r)
Upright row (bb) 10@30 (+10), 8@60, 6@80, 4@90 (+1r), 2@100 (+10, -1r),
Reverse flys (db, 2h) 10@2×10, 10@2×27.5 (+1r), 10@32.5 (+5r)
Leg extensions 10@70, 10@170 (+20), 10@170 (+20)
Seated leg curls 10@40, 10@110, 10@130 (+20)

May 5, 2006. Gym. No Comments.

Gym 2006-05-01

5,000m row, 20:41, average split 2:04. This pretty much included the warm-up and a bit of goofing around a few times failing to get my earphones not to fall out so the second half the work-out was quite a bit faster - 200+W v. 160W starting. (Not sure what the splits are.)

Noticeable DOMS in my pecs today (Tuesday) after Sunday.

May 2, 2006. Gym. No Comments.