Sunday, March 9, 2014

Curls in the Smith Machine? Really? - Chest/Back Sunday Afternoon

Usually  go to the gym in the morning before I start my day but today was not able to get there until early afternoon. I am not a gym snob but I like to focus on exercise form and using exercise equipment properly. WIth that context, Sunday afternoon in the gym was a comedy show of people who should just not be allowed to work out unsupervised.

“Excuse me, are you really doing curls in the Smith Machine while you wear 5 toe Vibram shoes? Really?”

Anyway, back to the workout - studied Starting Strength and am getting my form dowm which required adjustments to my bench press. This brought my max weight down but at least I am doing it properly.



Warm Up:

Chest/Back Routine - Do 1 set at ½ weight and double the reps, then 5 sets of 5 reps each at max weight.


Core Tabata:
  • Sit Ups (Rounds 1 & 3)
  • Mason Twists with 25 pound dumbbell (Rounds 2 & 4)
  • Kettlebell V-Ups @ 12kg (Rounds 5 & 7)
  • Side Kicks (Rounds 6 & 8)

Notes / Results:

  • Weight: 196
  • Time: 70 minutes
  • Bench Press:
    • Previous high 175. Goal: 220.
    • Sets: 135, 4@145, 135, 135, 135
  • Lat Pulls:
    • Previous high: 4@135
    • Sets: 80, 90, 115, 120, 125, 125
  • Weighted Dips:
    • Previous high: 25. Goal: 35
    • Sets: 15, 4@20, 4@20, 3@20, 3@25
  • Pull Ups:
    • Previous high: 5 in a set. Goal: 5 with 10 pounds
    • ** A Traverse is when I hold on to the monkey bars with my hands in a straight line. 1 Traverse is a pull up to each side with my left hand forward and then a pull up to each side with my right hand forward. It is really 4 pull ups in 1.
    • Sets: 3, T+1, T+1, T+1, T+1, 3+ ½ T
  • Lateral Pull Downs:
    • Previous high: 180. Goal: 200
    • Sets: 150, 3@170, 3@170, 3@170, 2@170
  • 2 Rounds Core Tabata as a finisher.

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