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Weights arrive

Scott Birdby Scott Bird
April 22, 2004

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I’d all but forgotten about yesterday’s interval sessions on the bike until I got up this morning. Think Uma Thurman in Kill Bill trying to stand after being comatose for 4 years. Walking down several flights of stairs shortly afterward was fun.

Weight plates Following Sunday’s session I ordered some more weights, which arrived today. These came with as a set with a bar, which I can now leave set up to reduce the amount of changing weights between sets.

Today’s session was a good one, and it’s been years since I’ve sweated so much or seen so many veins trying to make their way to the surface. Things just seemed to move along a bit faster - probably due to the reduced weight-changing time. It was primarily an arms day, made up of :

Warmup
Quick ab routine, comprising 3×50 crunches and 3×50 leg raises
Press-ups 3×20

Main
Bent-over barbell row - sets of 20/10/8/6 with increasing weight
Dumbell row - sets of 20/10/8 (each side) with increasing weight
Barbell shrug - sets of 20/10/10 with increasing weight
Barbell curl - sets of 30/10/10/6 with increasing weight, immediately followed by set of 10 using slightly lighter weight
Wrist curl/reverse wrist curl - supersets, 3×10
Forearm rotation 5×10 (each side, with no rest between sets)

Total time : 82 mins.


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