Sunday 9 Mile Run / Monday Upper Body Super Sets - Last NYSC

What I have omitted from this blog is my running schedule which I have started again since the holiday break forced me away from the gym. I started at 2, did 3, then 6, then got home and did 8 last week and on Sunday did 9. I think that the goal is to get up to 12 miles within 2 hours running once a week.

That said, my legs were feeling it this morning. Glad that today was upper body.

This was also my last day at NYSC since my membership is expiring. Steven’s doesn’t open until next Tuesday so I will be creative for a week and have some fun.

I am glad that I am doing the 4x10 with Super Sets since it ratchets up the intensity with less rest time. I like the push/pull combinations.

Warm Up:

• 50 Jumping Jacks (http://youtu.be/dmYwZH_BNd0)
• 40 Body Weight Squats (http://youtu.be/QKKZ9AGYTi4)
• 30 Sit Ups
• 20 Judo Push Ups
• 10 Burpees (http://youtu.be/O7_TBHno0Os)

Strength Exercises

• Barbell Shoulder Press (http://youtu.be/8gVEdhS5AEs)
• Bench Press (http://youtu.be/gRVjAtPip0Y)
• Barbell Row (https://www.youtube.com/watch?v=YCg1YxMt3oY)
• Pull Ups (C= Chin Ups, S=Side Grip, MB=Monkey Bars)

Notes / Results:

• Time: 60 minutes
• Weight: 204

• Press
• Previous High: 1@120
• Last time: 8@90, 5@90, 8@85, 6@85
• This Time :4x10 @ 90
• Pull Ups (superset with Press)
• Last Time: 4, 5c, 5s, 5c
• This Time: 5, 5c, 3, 5c
• Bench Press
• Previous high: 2@170
• Last Time: 4x10 @ 135
• This Time: 140: 10, 8, 5, 7@135
• TRX Row / Dip Super Set
• Rows: 10, 10, 9e, 9e
• Dips: 6, 7, 7, 7