Wednesday, 23rd January

23 January 2008

Strength Training

Weights

Full Body Workout

Cat Pose

Warmup

0 kg x 20

Ok.

Vertical Woodchop with Dumbbell

Warmup

21/2 kg x 20

Ok.

Reverse Woodchop with Dumbbell

Warmup

21/2 kg x 20

Ok.

Dru Twist with Dumbbell

Warmup

21/2 kg x 20

Ok.

Span, crackle and pop from the lumbar and lower thoracic spine during the first couple of reps.

Sagital Plane Leg Swings

Warmup

0 kg x 20

Ok.

Frontal Plane Leg Swings

Warmup

0 kg x 20

Ok.

Quadriceps

Squat with Barbell

Warmup		45 kg x 10		Ok.
Warmup		60 kg x 10		Ok.
Work Set		761/4 [+1/4] kg x 20		Ok.
Work Set		901/2 [+1/2] kg x 5		x 6

Calves

Single Leg Standing Calf Raise with Dumbbell

Warmup		121/2 kg x 5		Ok.
Work Set		171/4 [+1/4] kg x 15		Ok.
Work Set		47 [+1/4] kg x 5		x 6

Shoulders

Seated Overhead Press with Barbell

Warmup		20 kg x 5		Ok.
Warmup		221/2 kg x 5		Ok.
Work Set		283/4 [+1/4] kg x 15		Ok.
Work Set		353/4 [+1/4] kg x 5		x 6

Back

Seated Row with Low Cable

Warmup		30 kg x 5		Ok.
Warmup		40 kg x 5		Ok.
Work Set		481/2 [+1/4] kg x 15		Ok.
Work Set		64 [+1/4] kg x 5		Ok.

Triceps

Tricep Pushdown with Overhead Cable

Warmup		15 kg x 5		Ok.
Work Set		225/8 kg x 15		Ok.
Work Set		265/8 [+1/8] kg x 5		Ok.

Core

Partial Stiff-Legged Deadlift with Barbell

Warmup		45 kg x 5		Ok.
Work Set		621/2 [+1/2] kg x 15		Ok.
Work Set		75 [+11/4] kg x 5		x 8

Actually did these as a superset with rests with the tricep pushdowns as I was running long.

Start:				7:00 pm
Finish:				8:04 pm
Time:		1:00		1:04

Summary.

     13 work sets.

     4 made progress.

     7 recovered lost ground.

     1 remained the same.

     15 warm-up and other non-work sets.

Spiritual Practices

Chant Discipline

Ganesh Mantra

Day 23 (of 40)