Did a 6 mile run on Thursday that I didn’t post. Accomplished it in less than an hour which is amazing since speed is not my forte.
Back in the gym with the first day of my 2014 strategy and training schedule. Since this is the off season, I have taken the reps for each set down to 5 while focusing on lifting the maximum amount of weight. This gives me more focus as opposed to the previous way of trying to get high reps for cardio during initial sets while working toward higher weights with less reps in later sets. I am now focused on strength and should get more out of the effort I put in.
Warm Up:
Chest/Back Routine - 1 st set is low weight to warm up and focus on form. Sets 2 - 5 are for max weight for 5 reps each.
Core Tabata:
- Sit Ups
- Mason Twists
- V-Ups
- Cross Over Fingers to Knees
Notes / Results:
- Weight: 199. Finally broke through the 200 pound plateau. Need to get to 185 by September 1st.
- Time: 60 minutes. I expect all of my workouts going forward to be 60 minutes.
- Bench Press:
- Previous high 175. Goal: 220.
- Sets: 155, 165, 165, failed at 175 on 5th set and really could have used a spotter. Almost hurt myself.
- Lat Pulls:
- Previous high: 170. Goal: 220.
- Sets: 160, 180, 200, 210
- Weighted Dips:
- Previous high: 10. Goal: 35
- Sets: 10, 15, 20, 25
- Pull Ups:
- Previous high: 5 in a set. Goal: 5 with 10 pounds
- Sets: 4, 3, 2, 3 - last 2 sets swung across the monkey bars; 8 bars first time, all 9 on the second
- Lateral Pull Downs:
- Previous high: 180. Goal: 200
- Sets: 2@170, 150, 150, 2@170
- 2 rounds of Core Tabata with weights
- Sit ups: 10 pounds & 5 pounds
- Mason Twists: 35 pounds & 25 pounds
- V-Ups: 12kg kettlebell & 8kg kettlebell
- Cross Over Fingers to Knees: 5 pound plate each time
No comments:
Post a Comment