Monday, 12 January
Sleep: about 6 moderately-disturbed hours (on call). Not bad, though. Previous night only about 3 hr.
Wt. 169. Time to increase the number of eggs in the morning scramble.
Busy, stressful day at work. To the gym alone at about 5:00 (Judy had just got back from town with a volunteer team of university students from the US). When I went into our dusty, musty little gym, changed into my workout clothes, put on some loud music, the tension started melting away. Man, I love to lift.
Bulgarian split squats
BW x 10
2*35# x 3/3/3
(no spotter, so DB simultaneous flat bench)
2*35# x 5
2*40# x 5
2*45# x 9 (tried a few reps alternating)
DB bent-over row
Russian Barbell Rotations
45# x 10/10/10
35# x 5
32.5 x 8/6
Wide pronated x 3
Mid supinated x 5
Wide pronated 1
Mid supinated x 3
Narrow supinated x 2
Finished at about 6:30, went home to tacos.
Bulgarians--this is 70% of my 1rm. Leaves me a bit of room to go up, but close to what I can do for 3x3..
Bench--I didn't really realize how much more I can to for 3x3 than what I was doing a few weeks ago at higher reps. Started too light. I'll start with 50# next time
This: http://www.youtube.com/watch?v=3EeEQSTk ... re=related
Some of the videos on YouTube show a lot more trunk rotation, but I'm trying to keep my trunk straight through the whole movement. I'm trying this out for a place in my core routine. I'm not opposed to mid-cycle changes. This is another exercise that looks easier than it is. I'm gonna be sore!
It's been 5 days since my last work-out, which was a pull-up day, so I didn't think it could hurt anything (except the hurt of DOMS) to do some extra pull work, considering the challenge that I started. I was already tired, and done some pull earlier, and did some grips that are relatively new to me. The wide grip already shows progress, as last time I couldn't do a single for a second set after a first set of 3.
I felt that this was a really good work-out, especially considering coming off a relatively bad call weekend. The work-out is still longer than ideal, but I do enjoy my time in the weight room, and I don't usually leave feeling beat up, just pleasantly worn out. Maybe I worry too much about the time.