Old-School Iron

Bought another ten time card to Metal Gym. Yay!

Not really letting myself be too discouraged by the recent clip-uploading failure, I’m sure we’ll figure it out, Kris and me. There really is no reason why it wouldn’t work. It’s a regular wmv file, the max upload is way above the size of the clip and as far as I can tell, I did as required. Weird.

The usual night-time training session with Kris. He did his thing, I did mine.

14.12.2005

Started with Ab Roll-outs with an exercise wheel. Fairly nice, these are getting to feel fairly easy to perform. Did three sets.
Next, I went to the cross-cable pulley and the attached wide chinning bar and did three sets of Wide-Grip Pull-Ups.
Decided to try something new and went for Metal’s rowing machine. It’s plate-loadable, and has a very good curve to it. Very comfortable, stresses the lats just perfectly. I like… Did three sets of this wonderful exercise.
After that it was time for another of my specialties; Forward Incline Dumbell Rows. You get an adjustable bench, and adjust it to a slight incline. The idea is to perform a regular db row, but with your foot higher than your supporting hand. So, hook your leg and foot onto the back-rest so that your ankle is on the edge, your foot hanging freely. The incline should be as high as possible, but so you can still support yourself properly with your other leg. Row as usual. Again, did three sets.

Then, my back fried, I went over to the dumbell rack again, and picked a suitable weight for rear laterals. Did three sets of Bent-Over Rear Laterals.
This was followed by two sets of Lying L-Flyes. These are a rotator cuff exercise, designed to keep the rotator cuff in good order.

Satisfied with my pump, I moved on to my biceps. As you might now have gleaned, this day was geared to a back+rear kinetic chain upper body. Which in english means back+rear delts+biceps.
Anyway, nothing fancy or weird here.
Just plain old Seated Incline Curls three sets worth and another three of Metal’s Preacher Curl machine. You sit pretty low, so your upper arms stick out straight in front of you. Meaning you will be curling the bar toward your face. Best to use a curved bar… We assumed 4 plates were equal to 20 kgs…

The only piece of criticism I have for Metal is that none of their weight-stack machines have the weight of the plates marked on them. Basically, you have no idea how much you’re lifting.

I also did four sets of calves, using the Leg Press machine.

—————-

Ab Rollouts 3 sets: 10/10/9 (no extra resistance)
Wide grip Pull-ups 3 sets: 9/8/7 (no extra resistance)
Metal Row Machine 3 sets: 10/9/8 (35 kgs / 77 lbs each side)
Forw.Incline Db Rows 3 sets: 10/9/9 (23,5 kgs / 51,7 lbs)
Bent-over Rear Laterals 3 sets: 10/10/9 (8 kgs / 17,6 lbs)
Lying L-flyes 2 sets: 8/9 (7 kgs / 15,4 lbs)
Seated Incline Curls 3 sets: 5/7/5 (23,5 / 51,7 on first set, then 21 kgs / 46,2 lbs on the last two)
90 degree Preacher Machine 3 sets: 8/8/6 (20 kgs / 44 lbs)
Leg Press Calf Raises 4 sets: 12/12/11/10 (240 kgs / 528 lbs + sled)

This entry was posted on Sunday, December 18th, 2005 at 8:52 pm and is filed under Training. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.