These bitches are starting get heavy and I can feel it more on the first set these days, but killed this no problem and got pretty decently low on most reps.
2. Fast and Furious (Ross E):
- 10 Pull-ups
- 10 Dumbbell Swings per arm (35lb DB)
- 10 Plyometric Pushups
- 10 Knee Tucks
My goal going into this was to complete 7 and come close to 8, but clock struck '20' when I was in my swings just before I got to plyos on 7th round. So, close, but no cigar. I kept the weight light with a 35 pounder just b/c it was my first attempt at this and sets of 20 on the swings is a respectable # of reps. Swings in the later sets had me getting a little tired but I never had to take breaks on those - they were continuous in every circuit - and I could have done up to 45 or 50 with same results I think. Hard parts for me were the pull-ups (which I only made straight through - no breaks - in a continuous set of 10 on first set, then had to drop and do mini sets of 5, 4, etc. to complete 10) and the plyos which got pretty hard - I cheated and did regular push-ups on a handful.
I will give myself credit for flowing through the exercises pretty quickly and continuously (even with dropping off the bar) -- my clip on the circuits was good, but it was the breaks in between circuits that I started to abuse and that killed me.
3. Core Training #2 (Ross E):
Standing Wheel Rollouts x 5No wheel at gym -- replaced with ball roll x 10 (stabilizer ball, get in push up position with feet on ball and bring knees to chest rolling ball in and out)- V-ups x 15
- Russian Twists x 10 per side (medicine ball)
- Back Extension x 12 (1st 2 sets on ball, last on ground)
- Chinnies x 20-25 FAST
WEIGH IN: a hair under 179. I am pleased -- this was late afternoon, with breakfast and lunch in me. Maybe woulda weighed in at 177 or less first thing in the AM - who knows. The weekend sprinting plus recovery day paid off I think. This almost makes me want to throw in another recovery day later in the week before the weekend but I have too much to get done.
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Rough Plan for Week
1. Remember to bring gymboss back to office/gym -- need that interval timer for GPP and core circuits I want to do
Tuesday: Sprints; core; arms and light delts -- try high cable row w/ rope for rear delts and forearms; scarecrows; shrugs; TGUs (possibly 2 workouts - 1. sprints & core; 2. lift ... if so, do TGUs as core finisher 3 x 3 or something).
Wednesday: Strength -- stronglifts 5 x 5 routine (Squats, OHP, Barbell Row, Deadlift, Chin-ups OR Dips)
Thursday: Sprints; Core; Arms... if time for rest and more work, a GPP'er
Friday: Strength (Squats, Bench (DB or Bar), Pull-ups) + Sprints or a GPP workout
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