Week two started…
It’s week 2 of current program. This workout took place on Jan. 11th, 2006.
What else… Oh yeah!! We (me and Kris) exited the gym several minutes before usual. Usually we have to run out the gym to avoid being caught inside when the alarm gets activated (at midnight), but this time I actually had time to just sit around for several minutes, loitering, doing absolutely nothing… Wow… 
The first workout of the week looks pretty much the same as last time, except the weights, of course. 
I’ll mark the increase after the used weight, compared to last time with a plus sign and then the weight, like so: 50 kgs / 110 lbs (+ 5 kgs / 11 lbs). I think this’ll make it easier for everyone concerned, myself included, to keep track of improvements.
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So, here’s the workout:
Wide-Grip Pulldowns 3 sets: 10/9/8 (90 kgs / 198 lbs (+5 kgs / 11 lbs))
Chin Pulldowns* 2 sets: 9/8 (80 kgs / 176 lbs (+5 kgs / 11 lbs))
Decline DB Rows* 3 sets: 10/9/10 (26 kgs / 57,2 lbs) Noted to be raised next time.
Machine Rows 2 sets: 8/6 (50 kgs / 110 lbs per side (+10 kgs / 22 lbs))
Arnold Press 3 sets: 8/7/6 (23, 5 kgs / 51,7 lbs (+2,5 kgs / 5,5 lbs))
Seated Side Laterals 2 sets: 12/10 (16 kgs / 35,2 lbs (+2,5 kgs / 5,5 lbs))
Rear Laterals, Cable* 3 sets: 7/10/10 (20 kgs / 44 lbs on first set, 15 kgs / 33 lbs on the next two)
Lying L-Flyes 2 sets: 8/6 (9 kgs / 19,8 lbs (+1 kg / 2,2 lbs))
Total workout time: 60 min
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The entries marked with *:
- Chin Pulldowns: nothing really unusual here, but this time I did these with a cambered handle. Much better for the wrists, they don’t get so twisted in the lower position.
- Decline DB Rows: the same as forward incline db rows. This used to be the preferred name for these, and so this is the one I’ll be using from now on. Until I find a better one…
- Rear Laterals, cable: The return of another one of my all-time favorite rear delt exercises. Here’s the setup: You’ll need a Cbcp (=cross-pulley) and a flat bench. Move the bench into the center of the pulley and attach horse-shoe handles to the upper pulleys. Lie down so that you have the handles (and your arms, naturally) crossed in front of you. Now move your arms laterally until they stretch out to your sides, and slowly bring back to the crossed position (please do not read “angry”, ok..? ) Great burn…