Periodization (cont.)

I joined celebrity fitness on the first week of June and start workout since second week of June. After 8 weeks of 'high' intensity cycle ('high' is in relative context, since i don't like to push myself to the limit, kekeke), today is the last day of this cycle. Tomorrow, a 2-weeks low intensity cycle will begin for recovery...

Keep the today (30 July 2006) workout log for future reference...

Flat bench press
warm up sets:
bar only: 8 reps
+ 10kg: 8 reps
working sets:
+ 30kg: 8 reps
+ 40kg: 8 reps
+ 50kg: 6 reps (i was cheating for last 2 reps, as the bar did not touch my chest (no full ROM))
+ 50kg: 4 reps

some dumbbell flyes (on flat bench & declined bench)

Pull up (body weight)
3 x 8 reps

Bent over barbell row (with EZ bar)
25kg: 8 reps
30kg: 8 reps
35kg: 8 reps
40kg: 8 reps
47.5kg: 8 reps
27.5kg: 8 reps

some Arnold presses
some cable tricep pressdown
some dumbbell curls & hammer curls

The General Adaptation Syndrome (GAS) - A training principle that concludes there are three main stages in physical stress: The Alarm Phase - The body will not like the overload stress placed upon it and begins to take drastic measures to combat it. The Resistance Phase - The body will try to resist the stress. The Exhaustion Phase - The body will become exhausted if it doesn't receive rest from the stress. This principle leads to the belief that there must be periods of low or no intensity between overloaded stresses that work the body.