Tuesday July 19
TRAINING FemFit Routine 8 WO 1
all weights in kilograms
DYNAMIC STRETCHING
1 supine row x 10
2 knee pushup x10
3 Russian UB twist w 5kg ball x10
4 lateral lunge x10
5 wind mill x10
A1
Yates row (UH grip)
WU: 27,5x10 (-2)
Wave 1 + 2:
37,5x13 (+1)– 40x14 (+2)
42,5x12 (+1) – 45x12 (+1)
47,5x10 (0) – 50x10 (0)
Approx same as last time on April 10.
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A2
db press
WU : (2x8)x10 (-3)
Wave 1+2:
(2x10)x14 (+2) – (2x12)x14
(2x12)x12 (+1)– (2x14)x12
(2x14)x10 (0) – (2x16)x10
Had left my 1 kg wrist weights at home so had to up with 2x2 kg instead of 2x1 kg. (dumbbell weights go up by 2 kg at the time between 10-32 kg), so no comparisons for 2nd wave.
B1
military press
23x10
22x8
21x8
Did these on Saturday, with 10 reps for all sets, apparently I’m being tired.
B2
pull ups
BWx2-1-1
This really should get better!
C1
wood chop
16,3x10 (-2)
Haven’t done these in several months so not too bad actually
C2
renegade row
BW+4x15 (0)
Same amt of reps! Even had to look them up to remember what it was like.
Not with kettle bells but with a regular db!
D1
exorotation
3,8x14 (+2)
E1
standing face pull
8,8x22
F1
close grip lat pull down
28x30 (+8)
Meant to be high rep.
Cardio
Yes! Finally not feeling exhausted after a WO, and since heels still seem to be easily aggravated, I’ve resorted to the tougher cardio: rowing on a Concept2 .
Will be rowing 2000m or 1000m every workout as there’s a contest going on in my gym. Not that I’ll be winning it, but it’ll help me focus a bit more on improvement. I’d thought my time sucked but apparently I’ve not practiced rowing enough as it was only surpassed 9 times out of the 25 times I’ve used it in… 27 months. Yes, that’s right, only about once a month.
OK, so here goes:
2000 m in 11:31.0 min – 10420 m/hr (+946)
AveW = 68 (+17)
Kcals burnt: 102 kcal – 531 kcal/hr (+57)
Last time I used it was Jan 2 this year, when I rowed for 10 mins and got to 1576m.
General: very relieved to be back to a simpler workout. I’m almost tempted to go back to a real full body WO but I’ll probably take up 1-2 more exercises during every WO, something I’d been doing before = Exercises you’ve never tried before. This will bring the ‘surprise’ component in without exhausting myself.
WO-drink : diluted date syrup w Endure
Training statistics
Volume: 9322 kg
# of sets: 29 (incl. WU)- # of reps: 332 - avg reps/set :11,4 - kg/rep 28,1 kg