10/04/16 (Tuesday)

[xxks-kkk]

Warm-up

Start time: 20:02

• lateral raise (p100) L/R, 1kg x 2, 20 reps

  Workout

Start time: 20:11

Shoulder

• lateral raise (p100)
  • L/R, 1kg x 2, 20 reps
  • L/R, 1.5kg x 2, 20 reps
  • L/R, 1.5kg x 2, 20 reps
  • L/R, 2kg x 2, 20 reps

Finish time: 20:25

Start time: 20:30

Chest

• bench press (p116)
  • L/R, 2kg x 2, 20 reps
  • L/R, 2.5kg x 2, 20 reps
  • L/R, 3kg x 2, 20 reps
  • L/R, 4.25kg x 2, 20 reps

Finish time: 20:44

Start time: N/A

Biceps

I lift the dumbbells one after the other. I count one rep when I finish a cycle: 1st dumbbell up & down, then 2nd dumbbell up & down.

• supinated curl (p64)
• L/R, 4.25kg x 2, 10 reps
• L/R, 4.25kg x 2, 8 reps
• L/R, 4.25kg x 2, 8 reps

Finish time: N/A

Start time: N/A

Triceps

• close-grip push-up (p76)
  • 10 reps
  • 9 reps
  • 10 reps
  • 10 reps
• triceps kickback (p82)
  • L/R, 3.75kg x 2, 8 reps
  • L/R, 3.75kg x 2, 10 reps
  • L/R, 3.75kg x 2, 10 reps
  • L/R, 3.75kg x 2, 10 reps

Finish time: N/A

Start time: N/A

Abdominals

• crunch (p206)
  • 20 reps
  • 20 reps
  • 20 reps
  • 20 reps
  • 20 reps
• twisting crunch (p207)
  • 20 reps
  • 20 reps
  • 20 reps

Finish time: 21:40

[xxks-kkk]

Reflection

• Not sure about "tapering"
• Not sure what "in superset with tricep kicks" means? Need to read the related section in the book.
• Need to watch videos / study definition of "triceps kickback", "crunch", & "twisting crunch"
• 4.25kg seems to be a good weight to start next time.

[xxks-kkk]

Tapering

A tapering set that reaches a total of 20 reps: for example, 10 reps to failures, then tapering plus 5 reps to failure again, then tapering again plus 5 reps, then failure again.

Tapering here means to remove the weights and continue to exercise to meet the target reps. In other words, tapering allows you to continue set once you have reached failure without having to cheat or do forced repetitions. With tapering, you remove the weight, which allows you to continue the exercise.

[xxks-kkk]

• How to do crunch
• Crunch from bodybuilding.com

[xxks-kkk]

Crunches Twist