FIVE PRs today!
Today I did only 5 exercises and these were all basic exercises which I normally do on 2 days (Mon-Tues). I improved on all 5 of them!
The exercises were: sumo squat, stiff-legged DL, chin-up, shrug and dip.
When I also count the 4 kg screws I have almost squatted my body weight while this is just the 3rd time (3 weeks) I have squatted. I might have been able to be more successful if I hadn't done so many sets already
My current approach is to do a 15-10-8-6-4 pyramid and if I can make 10 reps rather than 8, I should do 8 reps in the next set etc. This sometimes makes for a large amt of sets if there's a large discrepancy between plan and practice.
Planned: 15x25,10x30,8x35,6x40,4x45 kg (actually plus 4 kg) so 45 kg = 49 kg (nearly 110 lbs).
Did: 15x25,10x30,10x35,8x40,8x45,6x5,6x55,5x60 and 4x65 kg plus those 4 kg screws. So I am only 72/73 - 65-4 = 3-4 kg away from my own BW! I am quite excited about that.. previous week I only got to 49 kg. Aiming for 2x BW should be feasible in how many weeks???
Stiff-legged DL: 15x25,10x30,8x35,6x40,6x45,5x50,3x55 kg (plus 4kg). I couldn't go much further for lack of arm-strength, should be using straps soon.
Assisted chin-up: 15x23 kg, 10x28 kg, 8x33 kg, 6x38 kg, 5x43 kg, 3x48 kg. It should be feasible within a few weeks to do it unassisted and pull myself up...
Shrug: 15x30,10x35,10x40,8x45,6x50,6x55 kg (could have gone further, but didn't want to get an injury, bad shulder). Am using a lever thingy where guys train their oblique chest muscles on..
Assisted dip was a lot more difficult as I had pre-exhausted myself already.
Skipped the warmup set of 15x23, barely made it to 10x28 kg.. skipped the rest of the 33 kg set after 2 reps, waited a bit and then got to 6x38 kg, waited again and forced out 4 reps at 43 kg and finally squeezed out 4x48 kg..
I had to take it really slow going back home on the bike (17 K/10 mi) and felt a bit light-headed so I stopped a few times to drink from my whey drink (I only had 1 bottle with me today, normally I take 2). I even managed to do some keto X-mas shopping as I knew I'd feel not so OK later on and bought quark, smoked salmon, smoked eel, veggies, fresh herbs, cottage cheese and cream..
I will allow myself to eat anabolically at X-mas time, probably I'll stick to the keto-diet though, but will be a bit more lenient about it..
Current best sets:
quadriceps: sumo squat 4x69 kg (ma 23-12, incl. 4 kg schroeven)
quadriceps: leg press 6x170 kg (ma 16-12, 90 deg, 250 kg 1RM shallower angle)
hamstring: stiff-legged dl 3x59 kg (ma 23-12, incl. 4 kg schroeven)
gluteus: standing gluteus 20x55 kg (ma 16-12)
back: chin 3x48 kg (ma 23-12)
trapezius: shrug 6x55 kg (ma 23-12)
triceps: dip 4x53 kg (ma 23-12)
gastrocnemius, calves: standing calf raise 6x70 kg (za 14-12)
chest: bench press 3x32,5 kg (2e keer ooit, vr 13-12)
biceps: db curl 4x 10(x2) kg (vr 13-12)
hips: hip adduction 4x50 kg (za 14-12)
Yay!