Day 7 of Mark Rippetoe's 3x5 Training
9th March 2006
Thursday
Workout B

Barbell Back A2G Squats [3x5] = 75 kgs

Military Press [3x5] = 35 kgs

Barbell Good Mornings [3x5] = 30 kgs

moving on, i did some accesorry exercises for abs and arms.. but today i decided to mix things up a bit... i did two giant circuits... that means less than 60 seconds rest in between exercises / sets..

Circuit 1

Exercise: sets x reps x weight

1.) Decline Dumbbell Bench Press: 1 x 10 x 56 kgs
2.) Lat Pull Downs: 1 x 10 x 65 kgs
3.) Standing Alternate Arm Front Military Dumbbell Presses 1 x 10 x 14 kgs in each hand
4.) Standing Dumbbell Alternate Arm Bicep Curls: 1 x 5 x 16 kgs in each hand
5.) Tricep Pressdowns: 1 x 15 x 20 kgs
6.) Leg Extensions: 1 x 10 x 50 kgs
7.) Leg Curls: 1 x 10 x 40 kgs - emphasis on negatives

Circuit 2

Exercise: sets x reps x weight

1.) Incline Dumbbell Bench Press: 1 x 10 x 52 kgs
2.) Alternate Arm Dumbbell Rows: 1 x 10 x 28 kgs
3.) Dumbbell Side Raises 1 x 6 x 8 kgs in each hand
4.) Dumbbell Alternate Arm Front Raises: 1 x 6 x 8 kgs in each hand
5.) Standing Dumbbell Alternate Arm Bicep Curls: 1 x 8 x 16 kgs in each hand
6.) Tricep Pressdowns: 1 x 10 x 25 kgs
7.) Leg Extensions: 1 x 15 x 50 kgs
8.) Leg Curls: 1 x 15 x 40 kgs

Abdominal Workout:

Exercise: Sets x Reps

1.) Flat Crunches: 3x50
2.) Flat Leg Raises: 2x50


Overall Impression:

1.) Squats were fun as hell

2.) happy with the military presses

3.) i increased the good mornings considerably this time, and i liked them.. form was also perfect...

4.) circuit training and abs was fun... not too taxing but pretty good

5.) my weight has gone down to 78 kgs from 80 kgs (last week)... i'm not complaining... i'm not here to increase / decrease my weight - my main focus is on increasing strength... but i know i havent lost much muscle mass coz my body looks bigger + better

6.) good workout IMO...

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