Training Log Archive: LittleMonkey

negative weights with Giovanni

lat pull:
1 x 10 70 lbs
3 x 4 145 lbs
bench press:
1 x 4 70 lbs + bar
3 x 4 90 lbs + bar
shoulder press with bar:
1 x 4 40 lbs + bar
2 x 4 60 lbs + bar
supported dumbbell bicep curl:
2 x 4 30 lbs each arm
1 x 4 35 lbs each arm

now I really ache

with Giovanni, today shoulders

shrugs to warmup 45 lbs each arm
dumbbell lateral raise:
4 x 7 20 lbs each arm
dumbbell shoulder press:
2 x 8 35 lbs each arm
2 x 6 40 lbs each arm
dumbbell incline lateral raise:
3 x 7 15 lbs each arm
dumbbell forward raise (palm up):
3 x 6 15 lbs each arm

warmup is over, started real regimen with Giovanni. today: back and triceps

pull-ups:
1 x 8
1 x 6
1 x 5
1 pull up and hold 10 sec, then do 3 pull-ups
tricep extension with lat pull machine:
1 x 10 25 lbs
1 x 8 55 lbs
1 x 5 65 lbs
1 x 4 65 lbs
lat pull:
1 x 10 70 lbs
1 x 5 130 lbs
1 x 6 125 lbs
1 x 5 125 lbs
prone tricep extension with free weight bar:
1 x 10 25 lbs
1 x 2 35 lbs
3 x 6 55 lbs
low row:
1 x 10 55 lbs
1 x 8 85 lbs
1 x 6 100 lbs
1 x 6 110 lbs
prone tricep extension dumbbell
3 x 6 15 lbs each arm

I got to almost exactly half Giovanni's weights on every exercise

Blue at Morgan Territory. Finally a good run on blue. The park is beautiful, much flatter than normal bay area parks and more technical, with much less fight and crap. Francois set a great course with a lot of short legs that kept you thinking and moving fast. I didn't really make any big mistakes. Missed the control a few times and had to circle back, and was hesitant on several controls, but overall a satisfying run. Very fun, a great way to end the season!

C • Photo essay 2