Usually go to the gym in the morning before I start my day but today was not able to get there until early afternoon. I am not a gym snob but I like to focus on exercise form and using exercise equipment properly. WIth that context, Sunday afternoon in the gym was a comedy show of people who should just not be allowed to work out unsupervised.
“Excuse me, are you really doing curls in the Smith Machine while you wear 5 toe Vibram shoes? Really?”
Anyway, back to the workout - studied Starting Strength and am getting my form dowm which required adjustments to my bench press. This brought my max weight down but at least I am doing it properly.
Warm Up:
Chest/Back Routine - Do 1 set at ½ weight and double the reps, then 5 sets of 5 reps each at max weight.
Core Tabata:
- Sit Ups (Rounds 1 & 3)
- Mason Twists with 25 pound dumbbell (Rounds 2 & 4)
- Kettlebell V-Ups @ 12kg (Rounds 5 & 7)
- Side Kicks (Rounds 6 & 8)
Notes / Results:
- Weight: 196
- Time: 70 minutes
- Bench Press:
- Previous high 175. Goal: 220.
- Sets: 135, 4@145, 135, 135, 135
- Lat Pulls:
- Previous high: 4@135
- Sets: 80, 90, 115, 120, 125, 125
- Weighted Dips:
- Previous high: 25. Goal: 35
- Sets: 15, 4@20, 4@20, 3@20, 3@25
- Pull Ups:
- Previous high: 5 in a set. Goal: 5 with 10 pounds
- ** A Traverse is when I hold on to the monkey bars with my hands in a straight line. 1 Traverse is a pull up to each side with my left hand forward and then a pull up to each side with my right hand forward. It is really 4 pull ups in 1.
- Sets: 3, T+1, T+1, T+1, T+1, 3+ ½ T
- Lateral Pull Downs:
- Previous high: 180. Goal: 200
- Sets: 150, 3@170, 3@170, 3@170, 2@170
- 2 Rounds Core Tabata as a finisher.
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