This Saturday workout's have been consistently kicking my ass... always more difficult than I think they are going to be.
Warmup
3 Sets, slowly and deliberately
Yoga Push-up x 12
Scapular Ring Row x 12
DB Side Plank Rotations x 8-10/side
-Complete
-Complete
A.
Tall Kneeling Filly Press: 2111; 8-10/arm; rest 60 seconds x 3 sets
Close Grip Parallette Tricep Push-ups: 3011; 8-10 reps; rest 60 seconds x 3 sets
Incline Bench DB Bicep Curl: 40x1; 8-10 reps; rest 60 seconds x 3 sets
-Filly press went 3 x 10, 8, 8 with 53# KB and 50# DB
-Push-ups were 3 x10, although I had to break up the second and third sets
-Curls went 3 x 10 with 25# DBs ... looking forward to getting some heavier DBs (35#s) ... they come in the mail this week.
-Filly press went 3 x 10, 8, 8 with 53# KB and 50# DB
-Push-ups were 3 x10, although I had to break up the second and third sets
-Curls went 3 x 10 with 25# DBs ... looking forward to getting some heavier DBs (35#s) ... they come in the mail this week.
B.
3 Sets:
Ski 200/150m @ 85%
12-15 Knees-to-Elbows (unbroken)
15-18 Tuck-ups
Ski 200/150m % 95%
Rest 2-3 minutes
-Complete ... didn't catch the times on the intervals, but did the higher rep range on all sets... although the last set of knees-to-elbows went 10/5... couldn't get it unbroken ... this was the toughest conditioning I've done in quite a while... surprisingly brutal on the core.
-Complete ... didn't catch the times on the intervals, but did the higher rep range on all sets... although the last set of knees-to-elbows went 10/5... couldn't get it unbroken ... this was the toughest conditioning I've done in quite a while... surprisingly brutal on the core.
C.
3 Sets:
20 Banded Push-ups
10 DB Preacher Curl/arm (use bench)
20 Banded Upright Rows
Rest as needed between movements and sets
-Complete, 1 red band for both the banded exercises, 25# DB for the curls... again, looking forward to getting those 35#s for more of a challenge on these.
-Complete, 1 red band for both the banded exercises, 25# DB for the curls... again, looking forward to getting those 35#s for more of a challenge on these.
PM Workout (1430)
Got in my bench numbers for the second bench session of the week and made up some pump accessory on the spot. Was fun to get in, only took 45 minutes.
A.
Bench Press
1 x 10 @ 115#
1 x 5 @ 170#
1 x 3 @ 195#
3 x3 @ 220#
-Complete
B.
T-Bar Row
3 x 8-12
Incline Neutral Grip Skull Crushers
3 x 12-15 reps
Leg Lifts
3 x 20
-T-bar went 3 x 12 for all sets at 115#, 125#, 135#
-Skull Crushers with a 62# neutral grip bar
-Leg lifts 3 x 20
C.
Over-the-Bar Pull-up Hold
3 x :25
DB 'Rock-n-Rolls'
3 x 12-15
Neutral Grip Curls
3 x 10-12
-3 x :25
-3 x 15 with 2 x 25# DB
-3 x 12 with 62# neutral grip bar
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