Workouts 06Dec12-06Dec14

Today, I am doing nothing but relaxing. With morning PT and the workouts themselves, the only thing keeping me sane is an added nap from 4:30PM to 6:30PM on most days. That and, since I want to finish TBT, I will finish it Sunday so that will be 3 workouts in a row. I don't want to workout while I'm in NJ next week.

06Dec12 (All Notation: weight x reps x sets):
Speed Intervals: 5 intervals of 2 minutes running at 7.3 MPH and 1 minute walking at 3.8 MPH. Heart rate did not hit 180+ until the last interval. That's great. I'll probably step it up on Friday.

Close Grip Pulldown w/V-Handle: 70x8, 85x8, 105x8x3

Hammer Pullover: 65x8, 80x8, 100x8x3

DB Lateral Raises: 6x18x3, 8x12x3

Seated Row: 70x8, 85x8, 105x8x3

Hammer ISO Low Row: 45x8, 55x8, 65x8x3

Decline Twisting Situps: 3 sets of 14 reps
Leg Lowering: 3 sets of 3
Birddogs: 3 sets of 20 seconds each
45 degree Hyper: 3 sets of 14
20 minutes on the elliptical as a cooldown. This took so long, and some of the movements do nothing for me. Considering that I deadlift twice a week, I'll move the Hammer low row to day 3 and only do the abs and laterals on the off day. That, and burnout is creeping up on me.

06Dec13 (All Notation: weight x reps x sets):
Since Monday's morning run was stopped due to rain, we all paid for it today with a longer run. The weather was colder, too. When I was done, it looked like steam was coming out of my wet clothes.

TBT Week 7 Workout 3:

Pushups: Repped Out at 22, 16, 12 reps.

12" Box Squat: 100x18, 125x18x3. The original goal was 135x18x3. 125 brought me down to earth. I performed 14 reps on my first set, took a 10 second breather at the top, then did the other four. Second set: 12 reps, rest 5 seconds, 3 reps, rest 5 seconds, 3 reps. Last set, 10 reps, then 4 reps, then 3 reps, then 1. Slept like a baby . . . . . had a hard time getting up this morning.

Preacher Curl: 30x18, 35x18, 40x18x3.

Hammer ISO Low Row: 35x18, 45x18, 50x18x3.

45 degree Hyper: Repped Out at 16, 14, 12, 10 reps.

Cybex 45 degree Donkey Calf Raise: 80x18, 100x18, 110x18x3.