My arms feel like jelly. Wednesdays workout was upper body:
Bench(3 by 10) 135 (1 by 40) 95
Incline Bench (1 by 50) 65 lb
Shoulder Press (3 by 20) 50 lb
Flies (3 by 20) 35 lb
Dips (3 by 20) Lots of breaks in between and weight assist after set 1
Abs: 3 by 20 Leg Lifts
I'm happy with yesterday's workout. It was a lot of endurance and my triceps were completely shot afterwards.
Thursday, January 27, 2011
Tuesday, January 25, 2011
Tuesday
1 hour on the erg followed by some jumpies with weight and military press.
Erg: 2:01.6 split
Jumpies: 33lb weight (3 by 20)
Military Press: 33lb (3 by 10)
I am very happy with the erg split. It's much faster than last weeks and I felt myself leaving my comfort zone today during the first 20 minutes of the piece.
Erg: 2:01.6 split
Jumpies: 33lb weight (3 by 20)
Military Press: 33lb (3 by 10)
I am very happy with the erg split. It's much faster than last weeks and I felt myself leaving my comfort zone today during the first 20 minutes of the piece.
Monday
Leg workout:
Squats: 195, 205, 215 (3 by 6)
Leg Curl/Leg Extension Superset (3 by 8)
210,210,190 (Leg Extension)
150,150,150 (Leg Curl)
Then 10 minutes of abs
I think that leg workouts are critical to attaining a high score on the erg and it's something that I haven't focused on in the past.
Squats: 195, 205, 215 (3 by 6)
Leg Curl/Leg Extension Superset (3 by 8)
210,210,190 (Leg Extension)
150,150,150 (Leg Curl)
Then 10 minutes of abs
I think that leg workouts are critical to attaining a high score on the erg and it's something that I haven't focused on in the past.
Sunday, January 23, 2011
Sunday
Today was weightlifting:
Deadlifts: 3 by 10 (185lb,205,205
Military Press: 3 by 7 (95lb,85,85)
Pull up(Short Grip) / Pushups Superset:
5 pullups 10 pushups
10 pullups 15 pushups
15 pullups 20 pushups
20 pullups 25 pushups
15 pullups 30 pushups
10 pullups 35 pushups
5 pullups 40 pushups
I liked the last workout the best. Some people refer to it as a pyramid. It gets to be pretty tough but even though I had to break up some of the larger sets (15/20 pullups) into 2 or 3 sets, it's very effective.
Deadlifts: 3 by 10 (185lb,205,205
Military Press: 3 by 7 (95lb,85,85)
Pull up(Short Grip) / Pushups Superset:
5 pullups 10 pushups
10 pullups 15 pushups
15 pullups 20 pushups
20 pullups 25 pushups
15 pullups 30 pushups
10 pullups 35 pushups
5 pullups 40 pushups
I liked the last workout the best. Some people refer to it as a pyramid. It gets to be pretty tough but even though I had to break up some of the larger sets (15/20 pullups) into 2 or 3 sets, it's very effective.
Friday, January 21, 2011
Friday
Today's workout was tiring.
3 sets of 30 Burpees (I think that's what they're called) followed by 50 crunches
Thanks Kevin Lin for joining
3 sets of 30 Burpees (I think that's what they're called) followed by 50 crunches
Thanks Kevin Lin for joining
Thursday, January 20, 2011
Wednesday
Today's workout was:
550 m swimming followed by a few weights in the gym.
Bench (10,10,10)
135lb, 140lb, 145lb
Rows / Curls Superset (10,10,10 each)
Rows: 90 lb, 100 lb, 100lb
Curls: 70 lb, 90lb, 90lb
Chest Press/Dips Superset (10,10,10 each)
Chest Press: 90lb, 90lb, 90lb
Dips: Body Weight, 5lb, 10lb
Swimming is an awesome way to cross train! It's a great way to get an entire body workout with your cardio and in a lot of ways reminds me of the erg but with more chlorine.
550 m swimming followed by a few weights in the gym.
Bench (10,10,10)
135lb, 140lb, 145lb
Rows / Curls Superset (10,10,10 each)
Rows: 90 lb, 100 lb, 100lb
Curls: 70 lb, 90lb, 90lb
Chest Press/Dips Superset (10,10,10 each)
Chest Press: 90lb, 90lb, 90lb
Dips: Body Weight, 5lb, 10lb
Swimming is an awesome way to cross train! It's a great way to get an entire body workout with your cardio and in a lot of ways reminds me of the erg but with more chlorine.
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