28th January 2006
Saturday
Day 31
Workout #3
as you know the principle for todays workout is simple: pick the a weight and perform 4 sets each comprising of 10 reps with that weight only for that exercise (obviously your not gonna do curls with 75 kgs which you did for squats right?)
so, the numbers present after each exercise below are the weight i lifted for 4 sets of that exercise, 10 reps per set ok?
Barbell Back Squats
75
i am getting very frustrated that this is the 3rd time in a row that i'm choosing this weight for this lift... i want to increase, but my sleep deprived body wont comply... lets see, by 2 weeks from now, i HAVE to go to 80 kgs... no more 75's !
Dumbbell Flat Bench Press
48
perfect form, no problem whatsoever....
Seated Dumbbell Shoulder Press
40
ok, i'll be honest out here: i was unable to do 4 sets of 10 reps with 40 kgs... all i managed was 8 reps in set 1, 9 reps in set 2, 10 reps in set 3 and 10 reps in set 4... hopefully, i should be doing 4x10 with this weight soon...
"V" Bar Pull Down
60
enjoyable lift.. pretty easy and my lats are SCREAMING in pain... 
Lying Down Alternate Hand Cross Dumbbell Tricep Extensions using Zero Rest Priciple
8
i don noe if this principle ahs ever been used before, but i'm sure it has.. its just that i don noe what the technical term for it is..
Zero Rest Principle: simple, you choose a weight, in this case 8 kgs.. do cross tricep extensions with (lets say,) your right hand, then quickly shift the weigtht onto your left hand then once you finish 10 reps there, move it without rest onto your right arm and begin the process again.. so you do this till you have completed 10 reps for all 4 sets ! (yes, its very very difficult!)
your probably wondering why i haven't done any direct bicep training: its coz my biceps are groaning from "v" bar pull downs and my body is too too tired... :(
Overall Impression: Decent Workout... not bad at all... my body is pumped AWESOMELY...! i am feeling kinda sad coz now i'll be visiting the gym straight on wednesday.. which fyi is VERY VERY far away... :(