Old-School Iron

The first workout as back on the old/new split and cycle thingy. Oh, oh!! And the first ever workout of 2006!

Went to Metal with Kris, as usual. Once again, there was only one other guy training there… Kris had a real good day on his incline benching..! Let’s let him tell, though.

Me, I enjoyed beating my back to pulp. No, really. I switched things around a bit, and got real sore. I’m waiting in anticipation that borders on horror to see how the superslow is going to feel again. If my memory serves me, it should feel akin to having a blowtorch applied to your muscles…

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Anyway, before I get carried away, here’s wednesday’s workout:

Ab rollouts 3 sets: 10/9/7 (no added resistance, although I am considering it…)

Wide-Grip Pull-Downs 3 sets: 10/9/7 (85 kgs / 187 lbs)
Chin Pull-Downs (see below) 2 sets: 8/8 (75 kgs / 165 lbs)
Bent-over BB Rows 3 sets: 10/10/9 (60 kgs / 132 lbs)
Machine Rows 2 sets: 9/8 (40 kgs / 88 lbs per side)

“Arnold Press” 3 sets: 8/8/7 (21 kgs / 46,2 lbs dumbells)
Seated Side Laterals 2 sets: 12/10 (13,5 kgs / 29,7 lbs)
Rear Laterals, bent-over 3 sets: 10/10/10 (10 kgs / 22 lbs)
Lying L-flyes 2 sets: 8/8 (8 kgs / 17,6 lbs)
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Chin Pull-downs: I’m not sure whether anyone actually calls these by this name, but this is what happens: you take a regular straight handle, or cambered handle and attach it to the upper pulley. Then you take a narrow grip, palms facing you. Sit and pull bar to upper chest.

On the Machine Rows we did something funny, to the amazed looks of the other guy; we strapped ourselves to the machine with a long belt. Looks weird, granted, but eliminates even the slightest chance of any cheating whatsoever.

“Arnold Press”: Take dumbells in hand and raise them to shoulder height, palms facing your shoulders. Press overhead, while rotating the hands so that in the upper position the palms are facing forward. Lower, rotating back. Repeat. Great pressing movement, one that really stresses the side deltoid better than any other overhead pressing movement, in my opinion.

Lying L-flyes: a movement taken from rehab, really. Used here in a prevention-type effort. Great for the rotator cuff muscles. Lie down sideways on a bench, and steady yourself by placing one hand on the floor. Take a db in the other and place the elbow of said hand onto your hipbone. From this position, you simply lift the weight by rotating your upper arm as far as it will go in a slowish movement. Do NOT jerk, twist or anything, as this may cause undue stress on your lateral rotators which aren’t very strong to begin with and you may actually cause yourself the injury you’re trying to prevent.

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