2nd day of the 10s, 1st HST workout.
The gym was opened so I could workout as planned... but didn't quite. Today I had Squat planned but since many of you people are against Squatting in the Smith Machine and there is no rack nor squat cage in my gym I cleaned the weight and did a front squat. Both the clean and the front squat were first timers, so I just used some light weight. Also got tired of the incline DB bench press so decided to switch it for dips. Removed the cable pushdown chin and decided to do real chins with BW. The seated calf raise was annoying me so decided to try standing one-legged calf raises and that reverse crunch was a little embarrassing, getting my bottom raised like that, so changed it to regular laying crunches.
Since I don't have the maxes calculated/measured for these new exercises I'll play it by ear, and try to keep the load progression and test the maxes on the max day.
The Workout (BW = 70.3Kg = 155lbs):
V-Bar Cable Chin Pulldown - 10 @ 60kg (132lbs)
Chin - 15 @ BW
Dips - 15 @ BW, 10 @ BW+6Kg (13lbs)
Front Squat (BB cleaned from floor) - 10 @ 25Kg (55lbs), 10 @ 35Kg (77lbs)
Standing BB Curl - 2x10 @ 28kg (61lbs)
Standing Cable Triceps Pushdown - 2x10 @ 55Kg (121lbs)
Seated Leg Curl - 2x10 @ 55Kg (121lbs)
One legged standing calf raise - 10 @ BW+20Kg (44lbs), 10 @ BW+24 (53lbs)
Crunch - 15 @ 12Kg (26lbs), 15 @ 14Kg (31lbs)
I am not halfway between my first HST cycle and am already changing every thing... but got to keep things interesting.
The front squat was ok, but I have to study the form before venturing into heavier weights. I felt the wrists a little from the seemingly awkward position will look into it.
I did the calf raise standing in a platform with my heel outside, holding a DB on the hand the same side of the leg that was doing the work and extending the calf. Felt ok albeit light.
Did the crunch hugging a DB of the specified weight.
Dips were fine and chins too... I noticed in the chins the usual: first few reps feel way too light, by the time I get to the 14th and 15th reps the weight feels so heavy that it looks like someone is pulling me down. I know what fatigue is, but it seems like such an extreme shift so fast...
Anyway, I enjoyed this new exercise setup.