Monday Monday
A1. DB BENCH :) Press @ 33X1, 8-10 reps x 3, rest 60 sec
15#/hand for first set then 20#\hand for the other two sets
A2. Lat Pull Down, 5 sec up, 6-8 reps x 3, rest 60 sec
A2. Lat Pull Down, 5 sec up, 6-8 reps x 3, rest 60 sec
55#
B1. Seated DB OH Tricep Extension @ 30X1, 8-10 reps x 3, rest 60 sec
B1. Seated DB OH Tricep Extension @ 30X1, 8-10 reps x 3, rest 60 sec
20# DB
B2. Seated Cable Row @ 22X1, 8-10 reps x 3, rest 60 sec
B2. Seated Cable Row @ 22X1, 8-10 reps x 3, rest 60 sec
55#
C1. Russian Twist, 25/side x 4, rest 30 sec
C1. Russian Twist, 25/side x 4, rest 30 sec
Done. No breaks
C2. Arch Body, 40 sec hold x 4, rest 30 sec
C2. Arch Body, 40 sec hold x 4, rest 30 sec
Done.
Tuesday tuesday
A. Fire Hydrants, 15/leg x 2, rest 20 sec
Tuesday tuesday
A. Fire Hydrants, 15/leg x 2, rest 20 sec
Done
B. Leg Extensions, 15/leg x 2, rest 20 sec
B. Leg Extensions, 15/leg x 2, rest 20 sec
Done
C1. Sumo Dead Lift @ 40X1, 6-8 reps x 5, rest 45 sec *focus on squeezing butt at top **95#’s, sounds like you were doing it right :)
C1. Sumo Dead Lift @ 40X1, 6-8 reps x 5, rest 45 sec *focus on squeezing butt at top **95#’s, sounds like you were doing it right :)
95#, felt 'smoother' this week. I felt like last week I was having the reset my grip towards the end after each rep, but I was able to just go this week.
C2. DB Reverse Lunge, 6-8/leg x 5, rest 45 sec
C2. DB Reverse Lunge, 6-8/leg x 5, rest 45 sec
15#Db/hand
C3. 45 degree Back Extensions @ 30X2, 12-15 x 5, rest 45 sec **add weight across chest if possible **this means the bench is at 45 degrees, not you just going down to 45 degrees
C3. 45 degree Back Extensions @ 30X2, 12-15 x 5, rest 45 sec **add weight across chest if possible **this means the bench is at 45 degrees, not you just going down to 45 degrees
Done with 10#, glad you clarified because I was totally not doing full ROM
D. Bird Dog @ 11X5, 10/side x 4, rest as needed **put a roller or something on your back and don’t let it roll off
D. Bird Dog @ 11X5, 10/side x 4, rest as needed **put a roller or something on your back and don’t let it roll off
Done. Put a 10# plate on my back
Wednesday saturday
40 min easy run
Wednesday saturday
40 min easy run
3.34 miles, 11:59 pace.
Very humid, took a 2-3 minute break at 20 minutes but ran the rest straight
Thursday Wednesday
A1. DB Push Press @ 30X3, 6-8 reps x 3, rest 60 sec
Thursday Wednesday
A1. DB Push Press @ 30X3, 6-8 reps x 3, rest 60 sec
15#\hand
A2. Assisted Pull Up @ 30X1, 5-7 reps x 3, rest 60 sec
A2. Assisted Pull Up @ 30X1, 5-7 reps x 3, rest 60 sec
55# assistance x6
B1. OH Cable Tricep Extension @ 30X1, 10-12 reps x 3, rest 60 sec
B1. OH Cable Tricep Extension @ 30X1, 10-12 reps x 3, rest 60 sec
30#
B2. Lying DB Reverse Flys @ 30X1, 12-15 reps x 3, rest 60 sec
B2. Lying DB Reverse Flys @ 30X1, 12-15 reps x 3, rest 60 sec
7.5#\hand
C. Front Plank, 45 sec x 5, rest 60 sec **raise 1 foot for 5 sec at a time alternating
C. Front Plank, 45 sec x 5, rest 60 sec **raise 1 foot for 5 sec at a time alternating
Done
D. Side Lying Crab Shell @ 11X3, 8-10/leg x 3, rest as needed
D. Side Lying Crab Shell @ 11X3, 8-10/leg x 3, rest as needed
Done
Friday Thursday
A. Lying Glute Bridge, 30 reps x 3, rest as needed *2 sec pause at the top
Friday Thursday
A. Lying Glute Bridge, 30 reps x 3, rest as needed *2 sec pause at the top
Done
B. Russian KB or DB Swings, 30 reps x 3, rest 60 sec
B. Russian KB or DB Swings, 30 reps x 3, rest 60 sec
35#
**focus on squeezing butt to drive up
C. 200’ Walking Lunges x 3, rest 90-120 sec *this should be at least 60 steps or so
**focus on squeezing butt to drive up
C. 200’ Walking Lunges x 3, rest 90-120 sec *this should be at least 60 steps or so
60 steps, I fully anticipate not being able to walk tomorrow
D. Back Extensions, 100 accumulated for time: *full ROM
D. Back Extensions, 100 accumulated for time: *full ROM
6:52 ouch
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