Old-School Iron

Once again, the whole week updated in one go.

This was a nice week, except for the fact that I had to compress legs and back into a single workout at the end in order to get both done… I hate it when that happens.

Anyway, the first workout of the week took place on friday the 17th and entailed doing Chest, Traps and the neck. And no, I’m still not including the neck workout on the clip, since it really does look dumb. Scott can attest to that, I think… As can Kris. After all, we used to do these as a partner-resisted exercise at the gym! In full view of many baffled individuals.

As far as forearms go… No need for targeted grip work during the 4 week 60sec thing. Just holding on to the bar (a big no-no on straps) is plenty. If you can’t hold the bar - well, then you’re just weak, and in need of practice, yes?

Here’s the workout:
——–
Friday Feb 17th 2006:

Incline Bench 3 sets: 6 (~60) / 6 (~60) / 6 (~58) with 50,1 kgs / 110,22 lbs *
Flat Bench 3 sets: 6 (~70?) / 6 (60) / 6 (58) with 50,1 kgs / 110, 22 lbs

Barbell Shrugs 3 sets: 6 (58) / 6 (60) / 6 (55) with 50,1 kgs / 110,22 lbs
Plus regular neck routine: flexion, extension, lateral flexion, rotation at normal speed, 10 reps per direction.

The clip is shortened this time. I think no-one really wants to watch a full minute of incline benching, especially when it’s moving so damned slow. The next thing, to come in one more week of this 60 sec system, is a whole other story. It will be 20-30 reps of fast moving action, and will probably look much more intresting.

Total time: 54 minutes (of workout, not of clip)
——–

The second workout of the week, as it were, became a comboday by accident. I had fully intended to go train on saturday evening, but alas a visit to one of Emma’s pals dragged on (was pleasant, no complaint there) until I just wasn’t in the mood. SO, I figured I’d combo the two remaining days.

Upon getting to the basement gym, however, I noticed that there had been some changes to the place since last I was there. Lo and behold; a cambered bar, a parallel grip bar, a chinning bar, plate holder, some chrome dumbells, and more plates had appeared in addition to it being completely re-organized. YAY!!

Now, to my great joy, I simply had to turn the bench a bit in order to do squats. Oh, using the uprights of the bench as a squat rack seems to work for front squats, at least.
Check out the clip!

——-
Sunday, Feb 19th 2006:

Front Squats 2 sets: 6 (57) / 6 (60) with 60,1 kgs / 132,22 lbs on the first set and 50,1 kgs / 110,22 lbs on the second. Felt a lot heavier than I remembered…
Stiff-legged deadlifts 2 sets: 6 (60) / 6 (60) with 50,1 kgs / 110, 22 lbs

One-handed rubber band pulldowns 3 sets: 6 (60) / 6 (60) / 6 (60) with 4 bands on the first set, and 3 bands on the two others. Felt I wasn’t getting a long enough range of motion with 4.

Total time: 48 minutes
——–

I was going to do 3 or 4 sets of both squats and stiff-leg deads but after the two sets of squats I was beat. I felt really blown away, and figured I’d better just take it a bit lighter or else I would have to stop early and go vomit somewhere. The drawback to working out in a basement is that there’s no toilet anywhere…

This entry was posted on Tuesday, February 21st, 2006 at 4:25 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.