1-28-08
Warm up
1 mile at 8:45
abs
Hyp 2 Workout 1A 6x3 with 321 tempo
Barbell Reverse Grip bent over rows
6x3 at 135 lbs
Barbell Bench Press
1x3 at 135 lbs
5x3 at 145 lbs
Wide Grip Cable Seated Row
1x3 at 140 lbs
1x3 at 130 lbs
4x3 at 120 lbs
Dumbbell Incline Bench Press (palms in)
1x3 at 45 lbs
5x3 at 50 lbs
Dips
6x3 at BW+25 lbs
Swiss Ball Crunch
3x15 at BW +25 lbs
1/2 Marathon Training
4 miles at 36:27 (easy run)
Well back to it. The week off was nice, but my diet suffered from it. I can feel a few pounds on the gut.
Workout went well and the new exercises seem straight ahead. I have a question for anyone who may read this. Help me with these tempo's. Where does the pause come on a push and a pull. I was doing it like this. For example on a bench press. Lower(3) pause and chest (2) lift (1). Bent over row and seated row, Pull (1) pause (2) Lower (3). On the dips, Lower (3) pause (2) and push (1). Is this correct???? The seated rows and the bent over row was extremely hard to hold the weight while pausing with muscles contracted. Maybe this is the point or maybe I am doing it wrong. Either way it was good to get back lifting.
|