Gym after work today, I have to power through though because its my Mum's birthday and I have to get to a dinner.
4 x 10 Squats @82.5kg
4 x 10 Bench Press @50kg (yes I changed the order of exercises slightly)
(doing these two immediately after each other with about thirty seconds rest after the bench before starting back up on the squats)
4 x 10 Bench PUll @52.5kg
4 x 10 Leg Press (no deadlifts today) @220kg
(as above)
4 x 10 Back Extensions
3 x 10 Bicep Curls @20kg (very weak compared to some of my other lifts, I know, but thats ok I've never done them before)
1 x 7' Plank Pyramid (30"w/both arms + legs on the ground, 30" each arm off the ground, 30" each leg off (2'30"), 1'rest, then same but 20", 1 min rest then same but 10")
2 x 20 Side Bends w/10kg plate
2 x 15 S/B Crunches
a little bit of hamstring stretching
PWO: Protein Shake then off to dinner, have butter chicken at a local Indian restaurant... delicious!
Going to go for a bike ride on Friday morning, should be good. I haven't been on the bike for a while so I'm hoping I won't be a handbrake for my mate. Squats were hard, Leg Press was suprisingly difficult. I say suprisingly because I just left it at the same weight as one of the other guys there, who squats 20kg less than me in the 3RM tests. I guess that shows that Leg Press really is no substitute for good, hard, squatting.
Thought for the Day
THE SQUAT
Down this road, in a gym far away,
a young man was heard to say,
"no matter what i do, my legs won't grow"
he tried leg extensions, leg curls, and leg presses , too
trying to cheat, these sissy workouts he'd do.
from the corner of the gym where the big men train,
through a cloud of chalk and the midst of pain
where the noise is made with big forty fives,
a deep voice bellowed as he wrapped his knees.
a very big man with legs like trees.
laughing as he snatched another plate from the stack
chalking his hands and monstrous back,
said, "boy, stop lying and don't say you've forgotten,
the trouble with you is you ain't been SQUATTIN'. "
-----------DALE CLARK-----------
4 x 10 Squats @82.5kg
4 x 10 Bench Press @50kg (yes I changed the order of exercises slightly)
(doing these two immediately after each other with about thirty seconds rest after the bench before starting back up on the squats)
4 x 10 Bench PUll @52.5kg
4 x 10 Leg Press (no deadlifts today) @220kg
(as above)
4 x 10 Back Extensions
3 x 10 Bicep Curls @20kg (very weak compared to some of my other lifts, I know, but thats ok I've never done them before)
1 x 7' Plank Pyramid (30"w/both arms + legs on the ground, 30" each arm off the ground, 30" each leg off (2'30"), 1'rest, then same but 20", 1 min rest then same but 10")
2 x 20 Side Bends w/10kg plate
2 x 15 S/B Crunches
a little bit of hamstring stretching
PWO: Protein Shake then off to dinner, have butter chicken at a local Indian restaurant... delicious!
Going to go for a bike ride on Friday morning, should be good. I haven't been on the bike for a while so I'm hoping I won't be a handbrake for my mate. Squats were hard, Leg Press was suprisingly difficult. I say suprisingly because I just left it at the same weight as one of the other guys there, who squats 20kg less than me in the 3RM tests. I guess that shows that Leg Press really is no substitute for good, hard, squatting.
Thought for the Day
THE SQUAT
Down this road, in a gym far away,
a young man was heard to say,
"no matter what i do, my legs won't grow"
he tried leg extensions, leg curls, and leg presses , too
trying to cheat, these sissy workouts he'd do.
from the corner of the gym where the big men train,
through a cloud of chalk and the midst of pain
where the noise is made with big forty fives,
a deep voice bellowed as he wrapped his knees.
a very big man with legs like trees.
laughing as he snatched another plate from the stack
chalking his hands and monstrous back,
said, "boy, stop lying and don't say you've forgotten,
the trouble with you is you ain't been SQUATTIN'. "
-----------DALE CLARK-----------
