My Grecian Ideal Transformation

Resting 75 seconds in between sets,

3 x 10 Deadlifts with a 54kg barbell

3 x 10 Db Overhead Press with 15.5kg dumbbells

3 x 10 Db Curls with 13.5kg dumbbells

3 x 10 Weighted Bench Situps with a 16.5kg dumbbell

Resting 60 seconds in between sets,

2 x 60 seconds Bridge

2 x 30 seconds Side Bridge

10 x 10 Push Ups

4 x 25 Bodyweight Squats

Resting 75 seconds in between sets, I did

3 x 10 Dumbbell Squats with 17kg dumbbells

3 x 10 Incline Db Press with 16.5kg dumbbells

3 x 10 Decline Db Press with 16.5kg dumbbells

3 x 10 Single Arm Db Rows with 16.5kg dumbbells

3 x 10 Weighted Bench Situps with a 16.5kg dumbbell

Resting 60 seconds in between sets, I did

3 x 10 Situps

10 x 10 Push Ups

4 x 25 Bodyweight Squats

Resting 90 seconds in between sets,

3 x 10 Deadlifts at 54kg

3 x 10 Dumbbell Overhead Push Press at 15.5kg per dumbbell

3 x 10 Dumbbell Curls at 15.5kg per dumbbell

3 x 10 Weighted Bench Situps at 16.5kg per dumbbell

Resting 60 seconds in between sets

2 x 60 seconds Bridge

2 x 30 seconds Side Bridge

10 x 10 Push Ups

4 x 25 Bodyweight Squats.  Had to stop at the 15th rep for the last set before I finished off the remaining 10 reps.

I went for an afternoon swim.  Man, the water in the pool was murky.  It was NOT fun at all.  even though there were significantly less people in the water.  I tried to practice my dolphin kicks and undulation after reading the instructions and tips from the books I bought.  At least my superman style dolphin kicks are better. My lower back was a bit stiff and I was not really undulating well.  I hope I’ll do better next week.

Resting 90 seconds between sets,

3 x 10 Dumbbell Squats at 17kg per dumbbell

3 x 10 Incline Dumbbell Press at 16.5kg per dumbbell

3 x 10 Decline Dumbbell Press at 16.5kg per dumbbell

3 x 10 Single Arm Dumbbell Rows at 16.5kg per dumbbell

3 x 10 Weighted Decline Situps at 16.5kg

Resting 60 seconds between sets

3 x 10 Unanchored Situps

10 x 10 Push Ups

4 x 25 Bodyweight Squats

Resting 60 seconds in between sets,

3 x 10 Deadlifts at 52kg.  I had to take a short breather after the 7th rep before continuing with the rest of the reps for the last set.

3 x 10 Dumbbell Overhead Press at 15kg per dumbbell.  I was not able to do the military stance where you lock your knees.  It’s hard to push the dumbbells overhead.  However, by using the push press move, it was easier to push the dumbbells overhead.

3 x 10 Dumbbell Curls at 13kg

3 x 10 Weighted Decline Situps at 16kg per dumbbell

I tried 3 x 10 Flat Bench Hammer Curls, based on the T-Nation weekly dose…even though with arms at my sides, it was difficult to hammer curl on the bench.  I was only curling at 6kg per dumbbell…I think my form was WAAAAAAY off.  I just could not bring myself to execute the moves correctly.  I’ll probably give up this move, since I figured, curls are the least things I should be wasting my time on.

2 x 60 seconds Bridge

2 x 30 seconds Side Bridge

10 x 10 Push Ups

4 x 25 Bodyweight Squats.  Had to rest after the 20th rep for the 3rd and last sets.

Feeling that I am not really swimming my butterflies correctly and not really upto approaching strangers in a public pool to ask for stroke advice, I finally bought two books on strokes and swimming from Borders.  The books gave me some insight to how to practice the butterfly stroke and what drills I can use to master the stroke.  I can’t wait to try them out this weekend :D

I was supposed to go for my morning swim but I guess it was not meant to be.  With the rain starting from 8 AM to 11+, I postponed my pool time to 4 PM.  I spent a major portion of the hour practicing my dolphin kick.  I find it easier with my hands at my sides, rather than doing the super-man kind of pose while dolphin-kicking.

Resting 60 seconds in between sets

3 x 10 Dumbbell Squats at 16kg per db

3 x 10 Incline Dumbbell Press at 16kg per db

3 x 10 Decline Dumbbell Press at 16kg per db

3 x 10 Single-Arm Dumbbell Rows at 16kg per db

3 x 10 Weighted Decline Bench Situps at 16kg

3 x 10 Situps

10 x 10 Push Ups

4 x 25 Bodyweight Squats

Went Swimming again in the afternoon.  I spent a large portion of my time practicing my dolphin kick.

Resting 75 seconds between sets, I did

3 x 10 Deadlifts at 52kg.  Good form.  Satisfied

3 x 10 Dumbbell Overhead Press at 15kg.  Not much improvement compared to my last attempt, albeit at a lighter load.  Was able to do 8 continuous reps for the 2nd set and only 7 reps in the 3rd set.  Contemplated on reducing load further to 14kg, but decided against it.

3 x 10 Dumbbell Hammer Curls at 13kg.   Strange how Hammer Curls are easier than the Dumbbell Curls.  Perhaps I should increase the load…

Resting 60 seconds between sets, I moved on to

3 x 10 Weighted Situps at 16kg.  Tough!

2 x 60 seconds Bridge

2 x 30 seconds Side Bridge

10 x 10 Push Ups

4 x 25 Bodyweight Squats.  All the leg moves in the past exercises are starting to catch up on me.  I am no longer able to continuously squat 25 reps.  I had to stop around the 20th rep to just rest the legs before I could continue…