This is my extended weekend vacation. I was able to get in an upper body workout before leaving for the beach. I am glad to see that I set a new PR in the row. This is especially pleasing since I adjusted my form to be in line with the Mark Rippetoe Starting Strength form. He wants people who do row (since it is an assistance exercise) to do it as the exact opposite as a bench press. This means making sure that your back is parallel to the floor, the bar touches the ground on every rep and you pull until it hits your chest.
I was feeling a bit heavy and slow at the end of the upper body workout as my burpees were tough and it took me a while to do them. This all changed on Friday to my surprise.
Friday morning I ran the beach. 1.5 miles from one point to another and did 30 Burpees at the end point. I did this four times equating to 6 miles and 120 burpees. Not bad for a workout vacation. Writing this on Saturday, my calves and midsection are aching but I plan to do it again on Sunday morning before returning home. Monday will be another upper body day and I will make sure to get my monkey bar work in and substitute out the press.
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: ???
- Barbell Row
- Previous High: 3@175
- Sets: 20@115, 15@125, 10@145, 4@165*, 3@175
- Bench Press
- Previous high: 3@155
- Sets: 20@110*, 14@115, 10@120*, 5@135*, 2@145
- Press
- Previous High: 3@100 or 1@105
- Sets: 20@65*, 12@70, 7@80, 4@90, 1@100/1@95
- Finisher: 30 Burpees
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