Adarq.org

week 44
GPP week 7: upper A, tues

warmup
prehab
sprint warmup, tempo sprints: 1 x 5

s1: bench: 3 x 8 (80, 82.5, 82.5)
s1: 1sec rows: 4 x 8 (60, 65, 65, 65)

s2: incline DB bench: 3 x 8 (30)
s2: weight pullups: 4 x 8 (5, 5, 7.5, 7.5)

s3: pulley tri pushdown: 3 x 8 (31, 36, 36)
s3: EZ bicep curls: 3 x 8 (22.5, 25, 25)
s3: shoulder matrix: 4 x 8 (5, 5, 7.5, 5 )

fuck, i just tried it once like 5 mins ago, finger on neck.
abt 60 beats for 1 min. damn 

haha, no man, i think i def can get 32DB bench, if there are any!
HAHAHA, now i see the confusion. when i said max DB of 30, i meant that the heaviest DB there is only 30kg!

adarq, post next week's work eh?

also, for the lunges, im thinking of dropping weight to 25/28, and mayb adding in another set or rep in each set. cos my grip keeps giving out. also, i feel my hams and quads, but i dun really feel my glutes all that much. whats up with that? not deep enough?

for those DB paused bench, can i sub it with BB? cos max DB is 30kg. or should i add set/reps?

that pickup ball idea was bad.
wet body + airconditioned gym later = uncomfortable tummy = feeling like shit

couldnt resist tho, havent touched a ball for like 2 weeks.

if GPP phase is abt incrementing fatigue and deepset fatigue levels, then i think im doing it right haha.
i normally get by with abt 5-6 hours of sleep a day, but these days at work, when we all go out for tea breaks, i often fall asleep at the coffee table.

felt great at the beginning of the ball game, thought i'd be pretty alright, but felt tired when attacking the rim. hahha.

week 43
GPP week 6: lower B, thurs

warmup, prehab
sprint warmup
sprints: 1 x 5

no ME jumps as courts were once again full of badminton players.

MR tuck jumps: 4 x 10
SL RFI laterals: 3 x 10

jump squats: 4 x 3 (37.5)
pin squats: 3 x 8 (100)
DB lunges: 4 x 5 (30)

seated calf raise: 5 x 10 (30)

pullups: 3 x AF (15, 10, 7)
dips: 3 x AF (25, 12, 10)

abt the knee, just found a bruise on the knee.
so part of the pain most probably came from that.
just remembered my colleague had wheeled his chair into me days before that post.