26th January 2006
Thursday
India's Republic Day
Max Effort Day
Workout #3
ok people
... i've been waiting a long long time for this... and i'm glad this day has come...
now, lets get down to business: What did I do today and WHY WHY did i start with workout #3 and not #1?
Answer: I did max effort day i.e. workout #3 and NOT workout #1 coz i wanted to do something "special"... plus, there was a hot chick at the gym whom i'll discuss later ;)
this is what i did:
Warm-Up
Barbell Back Squats with 50 kgs @ 10 reps A2G style
Barbell Deadlifts
1.) 90 kgs @ 5
2.) 100 kgs @ 5
3.) 110 lgs @ 2
4.) 120 kgs @ 2
5.) 125 kgs @ 4
6.)
130 kgs @ 2 ok, so this is the lift i am really really proud of... i've been stuck at 125 kgs for 3 weeks, now i've moved onto 130....
since i'm on a spree of making this journal look "artisitic" and "detailed", i think i'll mention how i mentally warmed up for this lift:
1.) i first winked at the hot girl i was referring to... (she grinned back btw)
2.) then i listened to my favourite death metal song from www.download.com : http://music.download.com/submergedi..._topdls_artist
3.) that pretty much charged me up...
4.) then i stared at the mirror and smiled to myself...
5.) i lifted the weight for 2 reps with perfect form
Barbell Flat Bench Press
1.) 60 kgs @ 5
2.) 70 kgs @ 5
3.) 75 kgs @ 3
4.) 80 kgs @ 2
5.) 80 kgs @ 1
6.) 80 kgs @ 1
i agree: nothing exceptional at all... but i don't care... see, unlike most people, my "favourite" lift isn't the bench press: its the DEADLIFT.....!!!!!!
Standing Alternate Arm Dumbbell Curls
(for the sake of simplicity, i've listed the weights as those held by me
in each hand)
1.) 14 kgs @ 10
2.) 16 kgs @ 10
3.) 18 kgs @ 8
4.) 20 kgs @ 8
Incline @30* Dumbbell Curls
(here too, for the sake of simplicity i'm gonna list the weight i lifted
in each hand)
1.) 12 kgs @ 8
2.) 12 kgs @ 8
3.) 12 kgs @ 8
Standing Cable Press Downs
1.) 20 kgs @ 10
2.) 30 kgs @ 10
3.) 40 kgs @ 10
4.) 45 kgs @ 6
Lying Down Flat Alternate Arm Dumbbell Cross Tricep Extensions
(i think its but obvious that the weights below are the dumbbells i lifted per hand and not the sum of them
)
1.) 10 kgs @ 10
2.) 10 kgs @ 10
well ,thats all i did for today... and i'm glad.... unfortunately, my body is groaning already and i won't be able to workout tomorrow..
Overall Impression:
i'll summarize my workout today in a single sentence:
Its time to change my signature 
Day 29 = Max Effort Day = Workout #3
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