All Notation: Weight x Reps x Sets
Incline Bench Press: 70x5, 100x5, 130x3, 160x5x3. Easier than the first time around.
Nautilus Nitro Pullovers: 65x15x4
Hoist Roc-It Lat Pulldowns: 72x15x4
Nautilus Nitro Lateral Raises: 70x15x4
Finisher: LifeFitness Treadmill, Random Profile Level 12, walking for 45 minutes at 3.0 MPH (2.25 miles). My legs were hammered from Saturday and I almost walked away after the weights. But I thought I could AT LEAST walk. That, and I don't feel ready to take on the 5 minute runs from this weeks Cool Runnings, so I'm going to do the walks and 4 minute runs this week.
Monday, July 09, 2012
Saturday, July 07, 2012
RE Lower Body/RE Upper Body
Was supposed to work out yesterday but could not. So I woke up early in the morning and combined two workouts, then went home and washed my car a few hours later for PT.
Nautilus Nitro Bench Press: worked up gradually to a 145x7 max, or about 174 calculated max.
Incline Bench Press: 135x8x3
Arched Back Good Morning: 85x5, 115x5, 145x3, 175x8x5
Assisted Wide Neutral Grip Chinup: Sets of 7, 7, 6, 6, 6, 5 reps
Hoist Compound Leg Press: 230x5, 340x5, 450x3, 570x8x5. Supersetted with seated calf raises, 75x8 for each set.
T-Bar Rows: 115x8x5
Hoist Roc-It Leg Curls: 199x8x5
Hoist Seated Shrug Machine: 100x8x5
Nautilus Nitro Bench Press: worked up gradually to a 145x7 max, or about 174 calculated max.
Incline Bench Press: 135x8x3
Arched Back Good Morning: 85x5, 115x5, 145x3, 175x8x5
Assisted Wide Neutral Grip Chinup: Sets of 7, 7, 6, 6, 6, 5 reps
Hoist Compound Leg Press: 230x5, 340x5, 450x3, 570x8x5. Supersetted with seated calf raises, 75x8 for each set.
T-Bar Rows: 115x8x5
Hoist Roc-It Leg Curls: 199x8x5
Hoist Seated Shrug Machine: 100x8x5
Wednesday, July 04, 2012
RE Squat
14" SSB Box Squat w/1-pr of Chain: 85x5, 115x5, 155x3, 190x8x5. Supersetted with calf raises to failure.
Triset for 6 sets of: Jump Rope, Pushups, and GHR.
Triset for 6 sets of: Jump Rope, Pushups, and GHR.
Tuesday, July 03, 2012
ME Upper Body
All Notation: Weight x Reps x Sets
Incline Bench Press: 90x5, 120x5, 150x3, 180x3x2
Nautilus Nitro Pullover: 95x8x5
Hoist Roc-It Lat Pulldown (Wide Pronated grip): 118x8x5
Nautilus Nitro Lateral Raises: 105x8x5
Finisher: Week 4 of the Cool Runnings Couch to 5K program: 2 intervals of 1.5 minutes running at 6.6 MPH and 1.5 minutes walking at 3.5 MPH followed by 2 intervals of 3 minutes running and 3 minutes walking at the same speeds. Today's run was a little easier than the last .
Incline Bench Press: 90x5, 120x5, 150x3, 180x3x2
Nautilus Nitro Pullover: 95x8x5
Hoist Roc-It Lat Pulldown (Wide Pronated grip): 118x8x5
Nautilus Nitro Lateral Raises: 105x8x5
Finisher: Week 4 of the Cool Runnings Couch to 5K program: 2 intervals of 1.5 minutes running at 6.6 MPH and 1.5 minutes walking at 3.5 MPH followed by 2 intervals of 3 minutes running and 3 minutes walking at the same speeds. Today's run was a little easier than the last .
Monday, July 02, 2012
ME Lower Body
14" SSB Box Squat w/1-pr of Chain: 105x2, 135x2, 165x2, 195x2, 225x2, 255x2, 285x1, 295x1 (chains removed), Didn't squat this weekend, and I want to keep my workouts this week. So this was all that I did, and I did doubles so that I wouldn't get sore. I did superset this with calf raises.
Finisher: Week 4 of the Cool Runnings Couch to 5K program: 2 intervals of 1.5 minutes running at 6.6 MPH and 1.5 minutes walking at 3.5 MPH followed by 2 intervals of 3 minutes running and 3 minutes walking at the same speeds.
Finisher: Week 4 of the Cool Runnings Couch to 5K program: 2 intervals of 1.5 minutes running at 6.6 MPH and 1.5 minutes walking at 3.5 MPH followed by 2 intervals of 3 minutes running and 3 minutes walking at the same speeds.
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