10/25/22

AM Workout (0545)

Got in the class workout this morning... got a lot of high intensity cardio out of this... I felt fit 

A.
4 Sets (1 set every 10:00)
400m Run
40/32 Calorie Assault Bike
400m Run

-5:29

-5:45

-5:59

-5:59 ... this was really fun (and hard) tried to keep the first 400 around :90 and then an RPM of 70-75 on the bike and then just give it my all on the last 400... really fun and good aerobic conditioning. 

PM Workout (1400)

Snuck in some arms/abs this afternoon... ended up being a nice sweat/pump. 

Warm-up

Shoulder activation work 

-Complete 

A.
Sit Up to Press (25# plate) 3 sets of 15 reps
Paloff Press 3 sets of 10 reps ea.
Ab Wheel Rollouts 3 sets of 10 reps

Minimal Rest

-Complete

B.
3 sets of:

Hollow Hold x :20 seconds 
Leg Lifts 3 sets of 15 reps
Russian Twist (35# plate) 3 sets of 10 reps ea.
Minimal Rest

-Complete

C.
EZ Bar Curls - 21s 3 sets of 21 reps
Rest for 30 seconds
Seated Dumbbell French Press 3 sets of 20 reps
Rest for 90 seconds

-65# for the curls ... 50# for the French press 

D.
Dumbbell Spider Curls 3 sets of 20 reps
Rest for 30 seconds
Double D Close Grip Pushdowns 3 sets of 20 reps
Rest for 90 seconds

-2x15# for the curls ... 55# for the push-downs 

E.
Alternating Sets 5x10
Pick a weight for both movement you can hit for 15 reps and alternate back and forth for 5 sets of 10 each with 30 seconds rest between movements.

Rope Pushdowns 5 sets of 10 reps
Rest for 30 seconds
Hammer Curl 5 sets of 10 reps
Rest for 30 seconds

-55# for the rope pushdowns and 2x35# for the hammer curls