Push ups - 3 sets to failure (didn't count) Bench press - 165 x 12, 165 x10, 165 x9 flys - 35x12 3 sets incline press - 150x11, 150x9, 150x9 Tricep press 130x12 3 sets. Lying tricep extensions -70x12, 70x10, 70x10 5 miles on the eliptical trainer on interval course.
Suposed to be my day off but 20 minutes of shadow boxing 15 minutes of jumping rop 15 minutes on the heavy bag What can I say, I get bored.
It went well. Not too different from what I usually do. Trying to find the right weight on certain excersises. Tomorrrow will be more of a test with the new stuff with the close grip pull downs for back and the side raises with the cuff for shoulders. Also seeing if I can get the dumbells up into position for shoulder press with out bothering the elbow. I also have to get used to cutting back on the running. I'm used to running for about an hour after lifting so trying to keep the whole work out to 80-90 minutes will take some getting used to.
I hate the period when you're trying new exercises and attempting to find the right working weight - I'm too impatient to get to the final, proper routine!
Consider it a learning period. Kinda like martial arts. No one hits the ground running, everyone stutter steps at first.
Like this you mean? [ame="http://www.youtube.com/watch?v=ujpfCRpqkFs"]Caber Tossing - YouTube[/ame] Brave, brave man.
Actually I did a flying sidekick out of my mothers whom but that's good advice for regular people!:hat: Today's work out - back and shoulders. Chin ups - 3 sets 12,9,8 Close grip pull downs -130x12, 140x9, 140x9 Close grip with v handle 100x12 Shoulder press with 45lb Dumbells 3x12 Shoulder shrugs with 75lb dumbells 12, 10, 9 cable machine side raises 3 sets of 12 not sure of the plates on that machine so weight = ??? 30 minutes/ 3.68 miles in the eliptical cross training course MA later tonight.
OOO, fun. We like fun! Todays work out abs and core 4x30 on the seatless chair thingy 4x30 crunches 4x30 side crunches each side 4x30 back hyperextensions 3 iron v sit ups x 1 minute each Iron bridge 2 min superman for 1 minute planks 1 minute on both legs and one minute useing each leg individually. 5.2 miles on the eliptical interval course.
Leg Day Short warm up run 1 mile. Squats 12x135 12x185 10x255 for 3 sets Leg extensions-10x140 for 3 sets Leg press/ straight leg calf raise 12x320/20x320 for 3 sets + a fourth set on calves. Leg curl 10x100 for 3 sets seated calf raises 20x60 for 4 sets. 3.5 miles on the wieght loss course on the eliptical.
Yesterday Push ups - 53,38,32 Bench press - 165 x 12, 165 x10, 165 x9 Dummbell flys - 40lbs 12,10,10 incline press - 150x12, 150x10, 150x9 Tricep press 140lbs 10, 10, 8 Lying tricep extensions -70x12, 70x10, 70x10 5 miles on the eliptical trainer on interval course. Today abs 4x30 on the seatless chair thingy 4x30 crunches 3x20 holding a v sit up and twisting side to side with the medicine ball. 5 miles cross country course 1 on the eliptical.
back and shoulders. Chin ups - 3 sets 12,9,8 Close grip pull downs -140x12, 140x10, 140x9 Close grip with v handle 120x12 Shoulder press with 50lb Dumbells 12,10,19 Shoulder shrugs with 75lb dumbells 12, 10, 9 cable machine side raises 3 sets of 12 not sure of the plates on that machine so weight = ??? 30 minutes on the eliptical cross training course 2
Short warm up run 1 mile. Squats 12x135 12x185 10x255 for 3 sets Leg extensions-12x140, 10x140, 10x140 Leg press/ straight leg calf raise 12x340/20x340 for 3 sets + a fourth set on calves. Leg curl 12x100,10x100,10x100 seated calf raises 20x60 for 4 sets. 3.3 miles on the wieght loss course on the eliptical. __________________