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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: June 02, 2012, 10:52:48 am »
went to "trims fitness fort" today, in the jinnah sports complex, which has a 49,000-seat stadium and what seem like some (former?) national facilities for squash and gymnastics. there was a football (communist) going on in the stadium but only about 15 spectators, including my driver. local teams, i guess.
the gym itself was more ghetto than i was expecting given what i'd found online but whatever, it had a squat rack. not sure how heavy the bar was but best guess is 10kg. it was a bit awkward at first cause nobody spoke much english and the place was mixed-gender, which threw me for a complete loop. anyway, on with the show:
BW = ???
SORENESS = moderate glutes, chest
ACHES/INJURIES = none
FATIGUE = moderate
- warm up
- jump squat 2 x 3 x 50(?)kg
- squat 3 x 10 x 110(?)kg
- SS1: DB OHP 10 x 13.5kg/e
- SS1: pull up x 5
- SS1: decline situp x 10
- SS1 info: 3 rounds, minimal rest between exercises and rounds
the gym itself was more ghetto than i was expecting given what i'd found online but whatever, it had a squat rack. not sure how heavy the bar was but best guess is 10kg. it was a bit awkward at first cause nobody spoke much english and the place was mixed-gender, which threw me for a complete loop. anyway, on with the show:
BW = ???
SORENESS = moderate glutes, chest
ACHES/INJURIES = none
FATIGUE = moderate
- warm up
- jump squat 2 x 3 x 50(?)kg
- squat 3 x 10 x 110(?)kg
- SS1: DB OHP 10 x 13.5kg/e
- SS1: pull up x 5
- SS1: decline situp x 10
- SS1 info: 3 rounds, minimal rest between exercises and rounds