W33/09 - XTRA Day!
Posted: August 15th, 2009 | Author: Fronk | Filed under: Uncategorized |Extra training module to focus on Bizeps/Belly, as they felt 100% fit again. It’s 34°C around here, and the AC in our gym does barely manage to keep the temperature under control …
Dumbbell Curl
- 10 kg (xx lbs) x 8
- 12 kg (26 lbs) x 8
- 14 kg (31 lbs) x 8
- 14 kg (31 lbs) x 8
Barbell Curl (S-bar)
- 15 kg (33 lbs) x 8
- 15 kg (33 lbs) x 8
- 15 kg (33 lbs) x 8
- 15 kg (33 lbs) x 15
No weight increase, focused on the movement (i.e. 1 sec positive movement, 2-3 sec negative movement). Last set until my body gave me a clear signal: “NO MORE!”
Lever Preacher Curls
- 50 kg (110 lbs) x 8
- 60 kg (132 lbs) x 8
- 70 kg (154 lbs) x 8
- 80 kg (176 lbs) x 8
Incline Sit-up
- 15/15/15/15
Lever Abdominal Crunch
- 50 kg (110 lbs) x 15
- 60 kg (132 lbs) x 15
- 70 kg (154 lbs) x 15
- 50 kg (110 lbs) x 15
I had to go down to 50 kg, my Abdomen was simply too tired, I guess I “enjoyed” the Sit-ups a bit too much.
[...] No weight increase, focused on the movement (i.e. 1 sec positive movement, 2-3 sec negative movement). Last set until my body gave me a clear signal: “NO MORE!” Lever Preacher Curls. 50 kg (110 lbs) x 8; 60 kg (132 lbs) x 8 …Continue Reading [...]