Strong workout today. The weights felt fairly light and the barbell presses and incline dumbbell presses were very easy.

Barbell Press – 120 x 4, 120 x 4, 100 x 7, 80 x 12
Lat Pulldown – 150 x 4, 150 x 4, 120 x 12
Dumbbell Incline Bench Press – 70 x 4, 70 x 4, 50 x 12
Low Cable Row – 170 x 4, 170 x 4, 130 x 12
Leg Raise – 2 x 10

Because my hips are so inflexible, the squats and quarter squats were tough.  The weight didn’t feel too heavy but getting down low enough is very hard for me.  I did notice that with each set I was able get a lower.

Squats – 250 x 4, 250 x 4, 250 x4, 195 x 12
Quarter Squats – 3 x 315 x 3
Good Morning – 2 x 70 x 10
Leg Curl – 2 x 40 x 10
Roman Chair – 2 x 10

This is my first real weight workout in some time. I just couldn’t get back in to the groove for some reason but I know that I need to get stronger if I want my Karate to improve. I am using the heavier weights and lower reps to try and train my central nervous system. I have always felt that my CNS was lacking and holding back my gains in strength.

The barbell rows were fairly easy but the bench presses felt like almost nothing. All of the pushups in Karate class has kept up my bench press strength. The dumbbell press were very light too. The side crunches were very hard but I couldn’t even do them the last time I tried many months ago.

I am also holding back on some of my weights since my training partner isn’t as strong in all the movements like I am.  This is good for me since I want to move up slow and steady with the weights that I am lifting.

Barbell Rows – 155 x 4, 155 x 4, 115 x 8, 95 x 12
Bench Press – 175 x 4, 175 x 4, 145 x 8, 115 x 12
Lat Pulldown – 150 x 4, 150 x 4, 115 x 12 (Reverse Grip)
Dumbbell Press – 45 x 4, 45 x 4, 30 x 12
Side Crunch – 2 x 10