The run I scheduled for Sunday was a wash out since I was still recovering from Friday. Only did 3 miles and most of it was walking. I did stop four times to do 20 decline push ups. 25 body weight squats, 5 pull ups and 10 bulgarian split lunges on each side. In the big picture, Friday was a plus workout day and Sunday was a minus. Everything will even out.
Today was back in the gym to work on my upper body. I felt that I did very well on my rows, bench and monkey bar routine and that this could have been another plus day if I had spent another 15 minutes to just get through my barbell shoulder presses. I didn’t and left it at a neutral.
I am about a month away from the Spartan Beast so I have my wristband on and am focusing on putting on the finishing touches in my training and eating to make sure that I am in prime condition to bring my A game. This means making good eating decisions and keeping a consistent mix of strength training, conditioning and hill running. I am almost there. I will be ready.
Warm Up:
- 30 Sit Ups
Chest/Back Routine - 5 sets increasing in weight and decreasing in reps 20/15/10/5/3.
- Barbell Row (http://youtu.be/Xglwz5hwRYs) ** I start from the floor every rep and bring barbell to my chest. Purpose is to exactly replicate the bench press in reverse.
- Pull Ups (P) / Dips (D) / Chin Ups © / Monkey Bars (M) / Toes-To-Bar Leg Ups (L) / Rope Pull Ups (R)
Notes / Results:
- Time: 60 minutes
- Weight: ??? - this is an ongoing thing and the gym hasn’t fixed it. Thats okay since I just need to concentrate on making good eating decisions for the next month and my weight won’t matter.
- Barbell Row
- Previous High: 3@175
- Sets: 20@115*, 15@125*, 10@145*, 4@175*, 3@185
- Bench Press
- Previous high: 3@155
- Sets: 20@110*, 15@115, 7@125/3@125, 5@135*, 2@145
- Pull Ups(P)/Dips(D)/Towel Hangs(T)/Monkey Bars(M)
- 3 rounds - AMAP all body weight
- Finisher: 30 Burpees
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