▼ 1. 4/4/09 - Sat - SHEIKO #6
Time: 2:30. Weight: 209.
• Bench 150x6 (50), 180x5 (60), 210x4x2 (70), 225x3x2 (75), 240x2x2 (80),
255x1x2 (85), 240x2x2 (80), 225x3x2 (75), 195x5 (65), 165x7 (55)
• Dumbell bench 55x10x5
• Squat 230x5 (50), 275x4x2 (60), 320x3x2 (70), 345x3x5 (75)
• Dips BWx8x5
• Good mornings 185x5x5
▼ 2. 4/3/09 - Fri- CARDIO/FLEXIBILITY
• Cardio - bike ?? bpm x 25 mins
• Flexibility - gastroc, soleus, hamstrings, adductor on machine, seated groin, seated glute,
hip flexors
I discovered that adductor on machine is fucking incredible stretch if you arch your back really hard.
3 comments:
for the adductor stretch, are you talking about the "chick machines" at the gym? The regular adductor stretches don't seem to do too much for me.
Yes, those machines. Load 'em up with ~60-80 lbs. Put them as wide as they can go and then squeeze yourself in. Then arch your back as hard as you can. You can change the weight to change the stretch.
I also <3 seated groin stretches. Everything else is not too great for me either.
I only do the seated ones, but I'll try the machine ones the next time I'm at the ARC. I just sit in a groin strech for like 10 minutes, maybe more. Of course, I worked up to that time, but I just go until it's too uncomfortable to keep up or I just get bored.
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