well, its the middle of the week and time for the routine that is more experimental . here is the major change. two rounds of these rather than just 1 set. so... do the entire routine. rest a couple of minutes. then do the routine again without resting. really ups the ante. at the beginning and end of the week i have a routine that is planned out for at least 12 weeks. the middle of the week i use a 6 week routine that is gathered from various areas of the routines. these routines are even more challenging because they contain a mixture of moves i like and others i hate. probably the ones i hate are the ones i need the most (like lunges yuk).
all dumbbells
benchpress 8x30
flys 8x25
upright rows 8x25
seated press 8x25
alt bicep curls 8x30
kickbacks 8x25
1arm rows 8x30
stationary lunges 8x25
here we go...
bp 25 lbs was just way too light so this week im using 3 lbs. again, trying for good full motion and form. feel it more.
flys still use good form and being very careful about shoulder
upright rows. well, still experimenting. more of a bent over row mixed with upright rows
seated press pretty quick pushing listening to my shoulders "talk". its funny, ive always been proportionately stronger curling than pressing
alt curls 30 lbs this week. about right. again, again, again, keep the form
kickbacks fighting the tendency to go to fast. slower. feel it more
kneeling one arm row still too light. even using explosive drive followed by slow negative. will up it next week
stationary lunge by far the most difficult move for me. balance is a problem for mature guys and this one really makes me concentrate
the first set i did with a rest between exercise so i could jot my notes. the second set no rest. trying to increase the perceived effort and get more explosive/ cardio like feel.
til next time
fred from nashville
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