Second gym workout of the day. My apartment complex finally updated their workout area . Before the update it consisted of a crappy Marcy imitation of the old Universal multi-station workout device and a couple of treadmill and exercise bikes. Not much but now they got some halfway decent machine--Star-Trac--never heard of them. Unfortunately, the only free weights are York dumbell from 10 to 60 pounds, so all is not lost. I can use this place as an alternative if I don't want to drive the 8 to 10 miles to my regular gym or use it as a place to do a second workout of the day. I did that a few minutes ago--a short circuit with different rep cadences as indicated:
Incline BP: 45 X 8 with rapid positive and 8 count negative per rep; 55 X 8, same rep cadence; 65 X 8, regular rep cadence,
75 X 8, regular rep cadence, 85 X 8, regular rep cadence;
Seated leg extensions, regular rep cadence: 75 X 12, 85 X 12; 100 X 15, 110 X 15;
Standing dumbell lateral raises, regular rep cadence: 10 X 10, 15 X 12, 20 X 12.
I did this as a mini circuit, but only did 3 rounds of the dumbell lateral raises as I had worked the shoulders during the first workout of the day.
Second workout of the day; quick all band before going to bed workout; regular rep cadence; high rep stopping short of total failure; the high reps were done, with the exception of the curls and face pulls, to see how far I could go before approaching failure:
Standing incline press with light band X 20;
High pulls with light band X 20;
Standing face pulls with mini band X 20;
Standing curls with tubular band with handles X 20.
Gym workout; focused lift was Klokov negatives in the Hammer Smith machine,weight is plates on bar only; rep cadence is indicated for each set; the rest of the workout, the rep cadence was normal;
Klokov press negatives: 50 X 5, 8 count negative per rep; 100 X 4, 8 count negative per rep;
150 X 4, 8 count negative per rep; 200 X 2, 5 count negative per rep;
Isometric hold, Klokov press in Hammer Smith, weight is plates on bar only: 170 X 12 count hold at lockout;
Hip &thigh lift in Hammer Smith machine weight is plates on bar only:
170 X 10, 200 X 8, 250 X 5;
Seated rope face pulls in seated cable row machine: 85 X 10, 100 X 8;
Third workout of the day in gym--apartment complex fitness center; regular rep cadence:
Seated shoulder press Star Trac machine: 115 X 5, 130 X 6, 145 X 6, 160 X 6;
Dumbell lateral raise, after doing a set, I drop down to a pair of dumbells 40 to 50 percent of those used and do
an isometric hold:
15 X 10, drop to 5 pound db X 20 count isometric hold;
20 X 10, drop to 10 pound db X 10 count isometric hold;
25 X 10, drop to 10 pound db X 20 count isometric hold.
Snatch grip high pulls in a very strange machine that the bar moves in two planes: vertical and horizontal--a real
weird piece of equipment; weights used are plates on bar only:
20 X 5; 50 X 5, 70 X 5.
Captain of Crush trainer gripper:
Left hand X 8, 8, 8, 8
Right hand X 6, 6, 6, 6, 6--right hand is stronger, so did fewer reps;
Seated leg press; 115 X 15, 175 X 15, 205 X 15, 220 X 20;
Standing dumbell chest flies: bring dumbells up to lateral raise position, then bring them in to front raise
position, then bring them back out to lateral raise position; this constitutes 1 rep:
10 X 10; 15 X 10, 10;
Standing dumbell hammer curls: 15 X 10, 20 X 10, 25 X 10.