Gym Time - Go Hard Or Go Home

20111211 Sunday - Westside (squat day)

Warmup hip flexors, abs (front) 4x10

A) Box Squat - 10x6 20kg
B) Leg Press - 3x20 25kg/35kg/50kg
C) Hack Squat - 3x20 empty (hate this thing!)
D) Lying Leg Curl - 3x20 15kg
E) "Sparky" - 4x10 empty/5kg/5kg/10kg  

Stretching



20111215 Thursday - Bench Day

Warmup 4x20

A) Bench Press - 1x5 25kg / 3x5 30kg
B) Incline Bench (Smith) - 4x5 empty
C) Pecdec - 2x10 5kg/10kg
D) Pushdown - 4x6 10kg/15kg/17.5kg/15kg
E) Pushdown Side - 4x6 2.5kg
F) Grip - 30s 60kg



20111218 Sunday - Westside (squat day) light session

Warmup hip flexors, abs (front) 4x10

A) Box Squat - (12 sets) 2x6 25kg / 5x4 30kg / 1x2 35kg / 2x2 40kg / 2x2 45kg
B) Leg Press - 3x20 50kg
C) Reverse Hack Squat - 1x20 empty / 1x20 drop set (3x50kg,4x25kg,13x empty) / 1x20 drop set (10x15kg,10x empty) / 1x20 drop set (12x15kg,8x empty)
D) Lying Leg Curl - 3x20 15kg/20kg/20kg
E) "Sparky" - 4x10 10kg/25kg/15kg/15kg  

Stretching



20111221 Wednesday - Back Day (not-so-strict day)

Warmup hip flexors, abs (front) 4x10

A) Wide Lat Pull - 3x6 55kg/55kg/55kg
B) Narrow Lat Pull - 3x6 55kg/55kg/55kg
C) Chest Supported Row - 4x6 15kg/25kg/25kg/25kg
D) Seated Row (not cable) - 3x6 50kg/50kg/50kg
E) 2-p DB Row with Arm Support - 2x6 21kg



20111225 Sunday - Westside (squat day) medium session

Warmup hip flexors, abs (front) 4x10

A) Box Squat - 10x6, 20kg
B) Leg Press - 3x20, 25kg/35kg/50kg
C) Hack Squat - 3x20, empty (hate this thing!)
D) Lying Leg Curl - 3x10, 15kg
E) "Sparky" - 4x10, empty/5kg/5kg/10kg  

Stretching

I've been totally offline here for too long now... But it's definitely time to start getting the numbers down! I've got several goals for next year, and I'm gonna work HARD to get there. Gonna post the programs I've done after Program 1.4 as well (but not any weights). New goals will be up for New Year's Eve!

For the last couple of months I've had the pleasure to train with some amazing people. I've met them all through strongman training, where I've had a lot of help from them, but they've also helped me increase my numbers at the gym. It's great to have such knowledgeable people around me, and I feel that both my technique and numbers are better now! Hopefully I will be able to train a lot more with them now, and by next summer I'll be Superwoman!

So special thanks to Kalle Lane, Andy Hiltonsson, Robin Hedstrom, Andreas Persson, Philip Nilsson, Johan Espenkrona and all the other great guys I've met and trained with this year for the inspiration, help and motivation I get from you!

20110509 Monday - Day I (modified);

Trained with Sylvia.

A1) Rack Pulls - 2x5 110kg
Military Press 25kg
B1) 2-Point DB Row - 3x6 15kg
B2) Half Kneeling Lift -
C1) Plank w/ forearms on Swiss Ball - 60s/60s/50s
C2) Prone ITY - 2x8 BW

Farmer's Walk 5x30m/100ft - 3x40kg, 3x32kg

Cycled to/from gym - 7km



20110511 Wednesday - Strongman;

Military Press 20kg 3x5 (just the bar)
Tire flip 175kg 5x5
Farmer's Walk 55kg (110kg), 5m, 2m, 2m

20110502 Monday - Day II;

A1) Back Squat - 1x5 45kg, 1x5 50kg, 1x5 55kg, 1x5 60kg
A2) 3-point DB Row - 1x5 15kg, 2x5 20kg
B1) Offset DB Step Up (same side) -
B2) Alternating DB Bench -
C1) Waiter Walk - 3x15m/50ft 16kg
C2) Half Kneeling Cable Push -

Had to skip half of the workout due to time restrictions :[



20110504 Wednesday - Day I;

A1) Deadlifts - 2x5 70kg
B1) 2-Point DB Row - 2x8 15kg
B2) Half Kneeling Lift - 22, 3sets 8kg
C1) Plank w/ forearms on Swiss Ball - 60s/40s/30s
C2) Prone ITY - 2x8 BW

Farmer's Walk 5x30m/100ft - 7x32kg

Cycled before breakfast - 13.4km (45mins)
Cycled to/from gym - 7km



20110506 Friday - Day II;

A1) Back Squat - 4x5, 60-kg-65kg-65kg-60kg
A2) 3-point DB Row - 3x5 20kg
B1) Offset DB Step Up (same side) - 2x10 6kg
B2) Alternating DB Bench - 2x10 10kg
C1) Waiter Walk - 3x15m/50ft 14kg
C2) Half Kneeling Cable Push - 3x12 5kg

Cycled to/from gym - 7km



20110508 Sunday - Strongman;

Tire flip 175kg 5x5
Yoke 80kg (empty) 4x40m
Farmers Hold 55kg (110kg) x3 - longest 23.2s

Walked home - 3.2km

20110426 Tuesday - Day II;

A1) Back Squat - 2x5 50kg*
A2) 3-point DB Row - 2x6 20kg
B1) Offset DB Step Up (same side) - 2x8 10kg
B2) Alternating DB Bench - 2x8 10kg
C1) Waiter Walk - 3x15m/50ft 2x14kg
C2) Half Kneeling Cable Push - 1x12 7.5kg, 1x12 5kg

Tabata bike intervals x8, 20/10r
(notsurehowfar)

Decided to do Day II because I still had some questions about Day I. And I'm glad I did!
*Squats felt amazing. I could have gone beyond 50kg, it felt so easy!

Weight; 68kg!



20110428 Thursday - Day I;

A1) Deadlifts - Single 85kg
B1) 2-Point DB Row - 2x8 15kg
B2) Half Kneeling Lift - 20 reps on each side, 4kg
C1) Plank w/ forearms on Swiss Ball - 60s/50s/40s
C2) Prone ITY - 2x8

Farmer's Walk 5x30m/100ft - 5x32kg

The Farmer's Walks today were just AWESOME. Stay tall, stay tall, stay tall....

I had a new friend join me for today's workout. I'm proud to say that I've introduced her to deadlifts. She loved them!!



20110429 Friday - Cheat Day;

Foam Rolling
PRI
Warmup

Good Mornings 30kg, 3x10
Hammer Curls 7kg, 3x8
Lat pull, wide grip 30kg 3x10
Lat pull, close grip 20kg, 3x10

Energy Systems Training - Complex Barbell Ladder x3
RDLs, Bent Over Row, Hang Clean, Fron Squat. Starting with eight reps of each, then seven, then six etc.

20kg, 09.51m - A bit too heavy to start with.. Had to take small breaks.
15kg, 06.56m - No breaks
15kg, 06.52m - No breaks

Foam Rolling

Cycled around Sjobo - 7km
Cycled to and from gym - 10km

20110419 Tuesday - Day II;

A1) Back Squat - 1x5 30kg, 2x5 40kg, 2x5 45kg*
A2) Chest-Supported Row - 4x6 10kg
B1) Offset DB Step Up (opposite side) - 1x8 8kg, 1x8 10kg
B2) Alternating Incline DB Bench - 1x8 8kg, 1x8 10kg
C1) Suitcase Carry - 3x15m/50ft 1x20kg, 2x24kg
C2) Bent Over Y - BW 3x12

Bike intervals x12, 20/20
2430m (omgihatecardio)

EQIs 20/20

*Had an amazing flow with the squats today.. It's like I've gotten to a new level, it didn't even feel like hard work. Second set of 45 was pretty tough, but in a good way.

Talked to the strongmen at the gym, looks like I'll be working it with them soon :D

Weight; 67kg!



20110421 Thursday - Day I;

A1) Deadlifts - 1x90kg* (film)
B1) 2-Point 1-DB Row - 1x4 15kg, 2x4 20kg
B2) Half Kneeling Side Lift - 3x10 6kg kettlebell**
C1) Push Ups on Incline to Single Arm Support - 3x10, level 10
C2) Prone ITY - 3x10

Farmer's Walk 6x30m/100ft - 1x20kg, 2x24kg, 3x32kg (each hand)***

* Stapled at 100kg AGAIN. Fourth time. Looking back at it I think I may have warmed up too much. But I find it sooo hard to know what is just right, I suppose I don't really have that much PR experience yet.

4xbar
3x40kg
3x60kg
1x70kg
1x80kg
1x90kg - felt really good. Used belt.
Stapled twice at 100kg, then took 10kg off and got stapled at 90kg. Assjizz.

** I'm not really comfortable with this exercise. I find it so hard to know if I'm in the right position, even if it feels right it doesn't mean it is... Unfortunately. And my shoulder started cracking A LOT during the first set and continued throughout the next two sets.

*** OMFG. I am so amazing. I thought that 20/24 was pretty heavy first, but then I told myself to stop being a pussy. The weights they have are 40, 32, 24, 20, 18, 16, 12, 6 and 4. Which is kinda weird. I'm having my eyes set on those 40kg kettlebells.



20110419 Tuesday - Day II;

A1) Back Squat - 5x5 40kg (film)
A2) Chest-Supported Row - 4x6 10kg
B1) Offset DB Step Up (opposite side) - 2x8 7kg (film)
B2) Alternating Incline DB Bench - 2x8 10kg (film)
C1) Suitcase Carry - 3x15m/50ft 3x24kg
C2) Bent Over Y - 3x12 1kg

Bike intervals x12, 20/20
2730m

Week three is over two weeks!



20110404 Monday - Day I;

Working it at Indianapolis Fitness and Sports Training.

A1) Deadlifts - Tried to pull a PR of 100 after taking 80, but got stapled. Again.



20110410 Sunday - Day II;

A1) Back Squat - 3x5 40kg*
A2) Chest-Supported Row - 2x6 15kg
B1) Offset DB Step Up (opposite side) - Skipped this one.
B2) Alternating Incline DB Bench - 1x8 9kg, 1x8 11kg
C1) Suitcase Carry - 2x15m/50ft 20kg
C2) Bent Over Y - BW

No cardio (bad me :).

*Not sure what happened with the squats today, but they haven't felt so good in ages! I think that training with Lance Goyke in Indianapolis really made a huge difference to my technique. It feels like I'm doing the right thing now.



20110417 Sunday - Day I;

A1) Deadlifts - 3x70kg, 2x80kg, 1x90kg*
B1) 2-Point 1-DB Row - 1x4 15kg, 2x4 20kg
B2) Half Kneeling Side Lift - 3x10 6kg kettlebell
C1) Push Ups on Incline to Single Arm Support - 2x10, level 12**
C2) Prone ITY - 2x10

Farmer's Walk 4x30m/100ft - 2x24kg, 2x32kg***

*First time back since pulling in Indianapolis on April 4th. Felt kinda weak so I expected to go up to 75-80kg, but when I put on more weight it felt really good so I put on some more. I used my belt for the first time on the 80kg and 90kg pulls. I've rested myself in shape!
**The push ups feels awesome right now, so I think I'm gonna try to get pretty low next time.
***Farmer's Walks are AWESOME!!

I didn't expect things to be this great after being off it for so long! I am super confident that I'll be able to pull 100kg this month. I will definitely do it  with a belt, but I really want to do it raw.

20110328 Monday - Day II;

Working it at Indianapolis Fitness and Sports Training.

A1) Back Squat - 4x5 39kg*
A2) Chest-Supported Row - 3x6 15kg
B1) Offset DB Step Up (opposite side) - 2x10 7,5kg
B2) Alternating Incline DB Bench - 1x10 4, 1x105kg 9kg
C1) Suitcase Carry - 20kg
C2) Bent Over Y - BW

DL singles 60kg

EQIs 30s

*Apparently my technique gets better when I get more weight on..! I didn't take 39 in all four sets, but I didn't write the other weights up (memory...?!?)



20110331 Thursday - Day I;

Working it at Indianapolis Fitness and Sports Training.

A1) Deadlifts - Stapled at 100kg.
B1) 2-Point 1-DB Row - 2x6 9kg
B2) Half Kneeling Side Lift - 2x8 4,5kg
C1) Push Ups on Incline to Single Arm Support - level 20
C2) Prone ITY - 2x8

Farmer's Walk - 5x30m/100ft - 2x20kg, 1x24kg, 2x28kg

EQIs 20s

20110323 Wednesday - Day II;

Working it at Phenomenal Fitness.

A1) Back Squat - 1x5 30kg, 1x5 35kg
A2) Chest-Supported Row - 2x6 7,5kg
B1) Offset DB Step Up (opposite side) - 2x8 7,5kg
B2) Alternating Incline DB Bench - 2x8 7,5kg
C1) Suitcase Carry - 2x15m/50ft 16kg
C2) Cable Scaption - (didn't write down weight). This was later changed to Bent Over Y.



20110326 Saturday - Day I;

Working it at Indianapolis Fitness and Sports Training.

A1) Deadlifts - 1x1 80kg, 1x1 90kg, stapled at 100kg
B1) 2-Point 1-DB Row - 2x6 7,5kg
B2) Single Leg RDL switched to Half Kneeling Side Lift - 2x8 4,5kg
C1) Push Ups on Incline to Single Arm Support - 2x8 level 20
C2) Prone ITY - 2x8 BW

20110308 Tuesday - Day II;

Sheet......



20110310 Thursday - Day I; International Day of Awesomeness! DL day special edition :D

A1) Rack Pull - 1x6 60kg, 1x6 65kg, 1x6 70kg *+
A2) 3-Point DB Row - 3x8 20kg
B1) Single Leg RDL - 3x10 7,5kg
B2) Push Ups on incline - 3x10 3rd level (bar rack)
C1) Front Plank - 3x60s
C2) Unilateral Supported Prone Y - 2x8 BW

Energy Systems - Push Up Ladder;
Didn't time.. But no breaks!

Split squat EQI;
Left leg forward 45s
Right leg forward 35s

*After this my fellow weight lifters said "ey yo you can do waaaay more", "me? naaaaahhh", "yes you can", "try it", "ok, ok". So we put on 80 and I pulled it for FOUR reps! IIIIIiiiiiiihiihiiihih. And I felt I had more in me.



20110313 Sunday - Day II;

A1) Back Squat to Box - 3x6 30kg
A2) Inverted Row - 3x8 2nd level
B1) Offset DB Step Up - 3x10 each side, 15kg DB*
B2) Stepping Cable Lift w/rope handle - 3x10 10kg
C1) Side Plank - 0
C2) Face Pulls - 0

Energy Systems - Bike;
0

Split squat EQI;
0

*I DROPPED the dumbbell on my inflamed joint! GAH! I will never ever do this exercise with dumbbells again.

And I didn't have time to finish the workout.. I was also pissed off!






20110315 Tuesday - Day I;

A1) Rack Pull - 3x6 70kg
A2) 3-Point DB Row - 2x8 20kg, 1x6 22kg
B1) Single Leg RDL - 3x10 7kg
B2) Push Ups on incline - 3x10 level 15 (new rack)
C1) Front Plank - 3x60s
C2) Unilateral Supported Prone Y - 2x8 BW

Energy Systems - Push Up Ladder;
4.09 min

Split squat EQI;
Left leg forward 30s
Right leg forward 30s



20110317 Thursday - Day II;

A1) Back Squat to Box - 3x6 40kg*
A2) Inverted Row - 3x8 level 9 in the coat rack (sm mach.)
B1) Offset DB Step Up - 3x10 each side, 15kg plate
B2) Stepping Cable Lift w/rope handle - 3x10 7,5kg**
C1) Side Plank - 3X45s
C2) Face Pulls - 3x12 40kg

Energy Systems - Bike;
10 Intervals
Level 5***
3500m

Split squat EQI;
Left leg forward 30s
Right leg forward 30s

*The squats actually felt pretty good!! I focused more on not leaning forward than going aaaaaall the way down, and I think they turned out pretty good (confidence is coming back). This new gym has got olympic training plates that are huge and weigh nothing so I felt like a she-hulk. Yeah.
**Still hate this. Seems like I can't get it right no matter how I try. Hmpf.
***Should have raised the level....



20110320 Sunday - Day I;

Sheet...

20110301 Tuesday - Day I;

A1) Deadlifts 3x6 70kg*
A2) 3-Point DB Row - 3x8 17.5kg**
B1) Single Leg RDL - 2x10 7kg
B2) Push Ups on incline - 2x10 bar rack 3rd level
C1) Front Plank - 2x60s, 1x50s
C2) Unilateral Supported Prone Y - 2x8 BW

Energy Systems - Push Up Ladder;
I forgot to time it, but I'm sure it took more than 7mins (=last time). It all went kinda slow, but I didn't break it off. When I was down on 5 I got this new weird energy I've never felt before, as if my muscles suddenly got activated! Push ups pay off! Feels awesome that I get along better with the push ups now.

Split squat EQI;
Left leg forward 35s
Right leg forward 45s

* OMG OMG OMG this was so awesome. It was as much training my body as training my mind. I feel like there was a little bit of a revolution going on in my head as I was lifting. Last set was sooooo heavy.... But at least I made it. It was a good thing I also had help (first time at Fairmilehead gym), otherwise I wouldn't have had the guts to go so heavy. And I'm also proud that I had the balls to pull FROM THE FLOOR <3
**Getting the row technique better now. Less of that ugly bicep action, more of bringing sexy back..



20110302 Wednesday - Cheat Day;

45 minutes of foam rolling
45 minutes of warm up exercises
Rotator cuff exercises

Split squat EQI;
Left leg forward 60s
Right leg forward 30s

I felt the need to roll some stuff out after yesterday. I'm pretty sore. And I know second day is ALWAYS the worst day, so I'm not really looking forward to tomorrow. But tomorrow is squat day and I cannot miss it (busy weekend!).



20110303 Thursday - Day II;

Need to find sheet



20110306 Sunday - Day I;

Need to find sheet

20110221 Monday - Day I;

A1) Rack Pull - 2x6 60kg
A2) 3-Point DB Row - 1x7 17.5kg, 1x7 20kg
B1) Single Leg RDL - 2x10 12.5kg
B2) Push Ups on incline - 1x8 bench, 1x8 bar rack 3rd level
C1) Front Plank - 3x60s
C2) Unilateral Supported Prone Y - 2x8 BW

Energy Systems - Push Up Ladder;
No break. I used one side of the rack for the smaller bars for my push ups. It's got several levels. It is also a better grip (like holding a bar), so that made it way easier.

Split squat EQI;
Left leg forward 30s
Right leg forward 20s

Disaster day at the gym. Felt pretty weak, and generally unenergized. Should have taken another rest day. The only things that worked was the RDLs and the planks.



20110223 Wednesday - Day II;

A1) Back Squat to Box - 2x6 40kg
A2) Inverted Row - 1x8, 1x6 1st level
B1) Offset DB Step Up - 2x10 each side, 15kg plate
B2) Stepping Cable Lift w/rope handle - 2x10 23kg
C1) Side Plank - 3X35s
C2) Face Pulls - 1x12 36kg, 1x12 41kg

Energy Systems - Bike;
8 Intervals
Level 7
4000m

Split squat EQI;
Left leg forward 60s
Right leg forward 60s



20110225 Friday - Day I;

A1) Rack Pull - 1x6 80kg, 1x6 90kg*
A2) 3-Point DB Row - 1x8, 1x7 20kg
B1) Single Leg RDL - 2x10 10kg
B2) Push Ups on incline - 1x8 bar rack 3rd level, 1x8 bar rack 2nd level
C1) Front Plank - 3x60s
C2) Unilateral Supported Prone Y - 2x8 BW

Energy Systems - Push Up Ladder;
No break. 7 minutes.

Split squat EQI;
Left leg forward 37s
Right leg forward 28s

*Jesus tittyfucking Christ what an awesome day ! I went sumo today and I just had this awesome energy! (After XL awesome steak, mmmm!). I felt a whole new drive when going sumo, and it was as if I was in complete control the whole way. The reset technique works very well, I feel like I can really make the most out of each rep.

On Tuesday I'm gonna train at another gym that is more powerlifting oriented (aaaah invite only!). I think I could use the inspiration, and it will be sweet to see how the powerlifting people over here train. Just seeing a new environment is welcome. I'm hoping to pick up a few tips (with a pinch of salt).



20110227 Sunday - Day II;

A1) Back Squat to Box - 2x6 40kg
A2) Inverted Row - 1x8, 1x6 1st level
B1) Offset DB Step Up - 2x10 each side, 15kg plate
B2) Stepping Cable Lift w/rope handle - 2x10 18kg
C1) Side Plank - 3X35s
C2) Face Pulls - 2x12 41kg

Energy Systems - Bike;
8 Intervals
Level - varying*
3360

Split squat EQI;
Left leg forward 30s
Right leg forward 20s

*Was just drained and didn't feel like I had any energy in me. Last time I did the 8 intervals I cycled 4000m, so that's a 640m difference. It's A LOT. I couldn't even keep it on level 7 the whole time through.

New program! I shall look forward to the coming month. I do hate push ups but I'll give them a fair chance. In Lance I trust.

20110215 Tuesday - Day II;

A1) Back Squat to Box - 1x6 30kg, 1x6 40kg*
A2) Inverted Row - 1x6, 1x8, 2nd level**
B1) Offset DB Step Up - 2x10 each side, 20kg (plate)
B2) Stepping Cable Lift w/rope handle - 1x10 18kg, 1x10 23kg***
C1) Side Plank - 3X30s
C2) Face Pulls - 1x12 23kg, 1x12 27kg****

Energy Systems - Bike;
7 Intervals
Level 7
3130m

Split squat EQI;
Left leg forward 45s
Right leg forward 30s

*Back squats felt way easier! I thought I might as well give 40kg a chance, and it was a real good workout! Not as horrible as I thought though. I don't think that squats will ever become easy. Just less hard.
**Worked hard on not sagging! Switched down to 2nd level, which was a good choice. Second set using supinated grip.
***I like this one, I can really feel how unbalanced I am! Stepping with the right foot is harder than stepping with the left. Everything is way more controlled through the whole exercise on that side. While as the other one is slightly "unstable". Curious to see how I can balance this one out. Felt like everything in my body was working.
****I found I had to lean back a little or I'd loose the posture. And I could really feel stuff working when I got the hang of it. Same as the previous, looking forward to see development.



20110216 Wednesday - Day I;

A1) Rack Pull - 1x6 50kg, 1x6 60kg (film)*
A2) 3-Point DB Row - 2x6 17.5kg (film)
B1) Single Leg RDL - 2x10 7.5kg (film)**
B2) Push Ups on incline - 2x8, bench (film)***
C1) Front Plank - 3x60s****
C2) Unilateral Supported Prone Y - 2x8 BW

Energy Systems - Push Up Ladder;
No break. Did the push ups on a pretty high level though, but not sure I could have completed all of them on a lower level. Yet. Used the heavy DB rack as support.

Split squat EQI;
Left leg forward 35s
Right leg forward 45s

I think it was probably bad to go in the day after Day II, but I can't go to the gym this weekend, so I kinda had to plan this in... Didn't feel tired or sore from yesterday, but I expired early today, though the energy didn't go (the stubbornness). Just the muscles. Recovery day tomorrow and continue with Day II on Friday morning. The films shows the last sets of each exercise.

*ipromiseiwilltuckmychinnexttime. Pulled off the step up boards, lowest level.
**I think it is a little bit harder on the left leg. I'm not really getting the T-shape and not tucking my chin either. I like to look in the mirror because then I can see where the leg is going, and I'm trying to get the foot up so I don't see it (here I actually have a little boob issue, because the foot will disappear before it is level. FML).
***Chest is actually touching the bench on these. It's a big chest.
****Oh, what happened here? Core was in a great mood today, and I think I could even have done it longer that 60s, on the first and second set. Third set was pretty tiring..



20110219 Tuesday - Day II;

A1) Back Squat to Box - 2x6 40kg (film)
A2) Inverted Row - 1x8 2nd level, 1x8 1st level (film)
B1) Offset DB Step Up - 2x10 each side, 20kg plate (film)
B2) Stepping Cable Lift w/rope handle - 1x10 27kg, 1x10 23k* (film)
C1) Side Plank - 3X30s
C2) Face Pulls - 1x12 32kg, 1x12 36kg** (film)

Energy Systems - Bike;
7 Intervals
Level 7
3460m

Split squat EQI;
Left leg forward 60s
Right leg forward 40s

Got video for both sets of everything except the planks. I felt that my energy was pretty low, but I still tried to go heavy. April is just around the corner. Will edit and send the videos tomorrow.

*I started too heavy on this. I didn't remember what weight I was on last time, and took what I felt was good weight. For a few reps perhaps... But I didn't want to stop the set. I do have one problem - the rope handle. If I hold one end in each hand, it just glides through (kinda "jumps"), and I'm having trouble holding both ends, my hands are small.... So for most part I'm using a "normal" handle (eehwhatsitsname). I'm not sure I got this one yet.
**I put on more weight, partly because I felt that I could handle it, and also because my mistakes will probably be more visible...