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01-16-07 07:59 PM - Post#256456
Wednesday 17 January 07
WORKOUT 2: LOWER BODY + CHEST + UPPER BACK
Time: 9.00am, Temp: 30C, Duration: Warm-up 10 min, Workout: 40 min
Warm-up: DB (2kg) rotor cuff, & hip stretch
Lower Body Compound -
* Squat > 7x5x20kg, Superset w/-
* Dead Lift > 7x5x20kg
- Cycled sets/reps & weight: Add 1 set/week up to 10 sets with constant weight, taking 6 weeks. Then revert back to 5 sets with added weight & keep repeating
Chest & Upper Back -
* Lying DB Press > 2x5x8kg, 2x5x9kg, 1x5x8kg, Circuit w/-
* Bent-over BB Row > 2x5x25kg, 2x5x30kg, 1x5x25kg
* Lying DB Pullover > 2x5x8kg, 2x5x9kg, 1x5x8kg (pair)
* DB Fly > 2x5x8kg, 2x5x9kg, 1x5x8kg
- Constant sets/reps, with progressive weight, i.e.: 5 sets x 5 reps + add weight to one set/week for 6 weeks
Workout notes - Good workout, drink water & sweat plenty... but energy level a bit average. Had only 10 minute walk early this morning because of time schedule, but have a mountain bike ride planned for later today.
Weights Conversion: 1.0kg = 2.2lb.
Mountain bike ride - Because my mate had car problems, we had last minute change from the state forest near where I live, to bushland near his place. Man, we're talking real steep terrain... real mountain biking!!
Rode (& dragged bikes back up steep rough track) for approx 2 hours, starting 3.00pm. Quads felt it after this morning's squat routine. Sleep will be sweet tonight, starting in about 5 minutes flat 
"Aging without intense opposition is forbidden" ~ DD
My Training Log
Year-end Challenge 07-12
"EVERY DAY IS A WHOLE BODY DAY" ~ DJ
"EVERYTHING IS LIGHT AFTER LIFTING SEVERAL TONS OF IRON" ~ DD
"The best way to never worry about getting into shape is to never get out of shape" ~ Zabo
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Edited by AussieMerv on 01-17-07 06:22 AM. Reason for edit: Bike ride
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