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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: May 05, 2013, 01:39:23 pm »
WEIGHT: ???
SORENESS: glutes
ACHES/INJURIES: none
MENTAL STATE: not bad, background stress is pretty high but i got out of a shitty meeting today to do some work and it gave me time to go to the gym, so happy
- warm up
- A skips, B skips, fast feet, rudimentary hops
- superset x 2
-- jump squat 16kg x 3
-- SVJ x 3
second set higher than first
- leg press stack x 10,10
30s rest. stack is 190 i think.
- DB OHP 22 x 10,10
- leg curl ?? x 10
- DB row 26 x 10,10
- leg extension ?? x 10
- calf raise 110 x 20
- superset x 2
-- tricep pressdown 30 x 10
-- CURLZZZZZZZ 12 x 10
- stretch
?? means i can't remember how much weight i used. whatever, was just glad to get a bit of work in. twice reached 10 criss-crosses during warm up but was pretty uncoordinated. whipped myself with the rope in several new ways (usually it's across the left forearm or right leg).
also, the gym manager struck up a conversation with me. he's a pretty big, strong-looking dude. turns out he has his master's in kinesiology from wayne state and competed in powerlifting and strong man back in the states. he's trying to get a pakistan's strongest man competition going later this year, at the serena (the hotel where i stay in islamabad), and they're going to expand the gym and add a squat rack and some free weights and possibly even bumper plates (!). will probably have a trip out here in the fall, so maybe i could volunteer for the event or something. that'd be a hoot. it's going to be for some charity or other.
funny how much more i like islamabad now that i have friends here (a woman i used to work with and her husband).
SORENESS: glutes
ACHES/INJURIES: none
MENTAL STATE: not bad, background stress is pretty high but i got out of a shitty meeting today to do some work and it gave me time to go to the gym, so happy
- warm up
- A skips, B skips, fast feet, rudimentary hops
- superset x 2
-- jump squat 16kg x 3
-- SVJ x 3
second set higher than first
- leg press stack x 10,10
30s rest. stack is 190 i think.
- DB OHP 22 x 10,10
- leg curl ?? x 10
- DB row 26 x 10,10
- leg extension ?? x 10
- calf raise 110 x 20
- superset x 2
-- tricep pressdown 30 x 10
-- CURLZZZZZZZ 12 x 10
- stretch
?? means i can't remember how much weight i used. whatever, was just glad to get a bit of work in. twice reached 10 criss-crosses during warm up but was pretty uncoordinated. whipped myself with the rope in several new ways (usually it's across the left forearm or right leg).
also, the gym manager struck up a conversation with me. he's a pretty big, strong-looking dude. turns out he has his master's in kinesiology from wayne state and competed in powerlifting and strong man back in the states. he's trying to get a pakistan's strongest man competition going later this year, at the serena (the hotel where i stay in islamabad), and they're going to expand the gym and add a squat rack and some free weights and possibly even bumper plates (!). will probably have a trip out here in the fall, so maybe i could volunteer for the event or something. that'd be a hoot. it's going to be for some charity or other.
funny how much more i like islamabad now that i have friends here (a woman i used to work with and her husband).
