16th January 2006
Monday
Day 19
Workout #2
ok people, i slept for only 5 hours last night... yes, i was online at 5 am to finish some last minute french homework
now, when i went to the gym, i didn't really feel like working out.. but, i decided that
because i don't feel like working out, i
must push myself
well, that thought kinda turned out ok... thankfully...
Dumbbell Reverse Lunges 3x10
1.) 16x10
2.) 16x10
3.) 16x10
in case you do not know what this exercise is, you're supposed to pick up a pair of equal weight dumbbells, hold them in your hands with your hands hanging by your side and palms facing you. then instead of doing the conventional lunges to the front, take a 2-3 foot step behind with one foot and then drop down till your knee touches the floor. Now, repeat this process with the other foot.
your probably wondering why a guy like me, who loves to squat, has suddenly decided not to do that today. my answer is simple: i didn't feel like it and i wanted to do something "different".
i think i did well though.
oh, btw: the weights listed above are not only in kilograms, but thats the weight i held in each hand. 16x10 means i had a 16 kg dumbbell in each hand which i used to do 10 reps on each leg with the lunge.
Dumbbell Flat Bench Press 3x10
1.) 44x10
2.) 48x10
3.) 56x10
ok, today i am thinking out of the box: i am doing a flat bench press instead of my usual decline bench press.
now, i did these lifts without a single spotter and my form was great. in fact, i think i made my dumbbells go down lower than my chest just to get a good stretch.
Barbell Clean and Press 3x10
1.) 30x10
2.) 30x10
3.) 30x10
i didn't really concentrate on the weight which i lifted. i just saw a few plates lying around, so i assmebled the bar and did the lift....
luckily, my lifts weren't bad at all, considering that the clean and pres is one of my "weak" lifts
Dumbbell Alternate Arm Rows on a Flat Bench 3x10
1.) 24x10
2.) 28x10
3.) 34x10
i did not pyramid the weights evenly. thats because i underestimated myself. i thought that 24 would be heavy. fortunately, i was wrong
Incline Dumbbell Curls 3x10
1.) 12x10
2.) 12x10
3.) 12x10
i did this exercise curling both my arms simultaneously. now, this was a challenge and i only kept my rest to 45 seconds - yes the burn was beyond words...!
btw, the weights listed above are the weights of the dumbbells i held in each hand. yes, i had a 12 kg dumbbell in each of my hands with which i did 10 reps..
Cable Pressdowns 3x10
1.) 25x10
2.) 25x10
3.) 25x10
with my biceps perfectly pumped and locked, the effect of this exercise was ecstatic... i don think my arms have ever looked as big as they did today.
Overall Impression: great day... most unfortunately, i wont be working out tomorrow, i have to study for my upcoming exams.. :(