I was planning on doing 5000m on the rower today but my lats and arms are pretty sore from yesterdays workout. I did a quick 2000m and then hopped onto the elliptical for 15 more minutes.
Then I did a bunch of speed bag work. I am continuing to get better but still need more work.
Next was a little random back work. some shrugs, chest supported rows and reverse flys.
Last were some hanging leg raises and a little more speed bag.
Back Squat
45 x 5
135 x 5
225 x 5
315 x 3
325 x 3 x 9 sets
Dips
BW x 6
+55 x 6 x 4 sets
Seated Row
100 x 6
190 x 6 x 4 sets
Skull Crushers
50 x 6
60 x 6
70 x 6 x 3 sets
EZ Bar Curls
50 x 6
80 x 6 x 4 sets
I wanted to do some speed bag work, but there was a class going on in the room with the bag. Instead, I headed upstairs for some ab work and stretching.
I'm surprised you got all of that done with the romper room convention that was going on last night...I'm proud of you!!! It made for awesome cardio entertainment for me anyway...hehehe!!!
I'm surprised you got all of that done with the romper room convention that was going on last night...I'm proud of you!!! It made for awesome cardio entertainment for me anyway...hehehe!!!
We got our brand new Concept 2 rower tonight and I christened it with my first workout.
I did a 2000m in 7:41 and another 2000m in 30 second intervals. Good workout!
I'm looking forward to having a rower at home for those days when I'm looking for a quick workout but don't feel like dragging myself to the gym.
BB Bench Press
95 x 8
135 x 5
185 x 3
225 x 3
185 x 6 x 4 sets
RDL
95 x 6
135 x 6
185 x 6 x 4 sets
Standing BB OH Press
45 x 6
95 x 6
105 x 6 x 4 sets
Standing Calf Raise
200 x 6
300 x 6 x 4 sets
Upright Row
80 x 6
90 x 6 x 4 sets
Triceps Pushdown
100 x 6
220 x 6 x 4 sets
Clean
135 x 5 x 2 sets
All of the benches near the db's were being used, so I decided to try BB bench tonight. It's been a long time. I worked up to 225, but didn't think I had it in me to do 10 sets with this weight and I didn't really feel like bothering someone for a spot for 10 sets. I decided that I would be better off dropping the weight back and just doing a 4x6 instead.
Everything else went well with increases across the board. Then I threw in a few sets of cleans at the end just for fun.
I had a great workout on the rower last night. I rowed just over 7000m in 30 minutes. I also gave myself a huge blister on my middle finger which made the pull ups in today's workout really fun.
Today's workout.
1/10/09
Waterbury Method
Neutral Grip Chin Ups
BW x 3 x 10 sets
Superset DB Bench Press
90's x 6 x 4 sets
Standing Hammer Curls
50's x 6 x 4 sets
Superset Seated Calf Raise
225 x 6 x 4 sets
Leg Curl
200 x 8 x 4 sets
BB Alternating Lunges
145 x 6 each leg x 4 sets
Another good workout to close out the 2nd week of this routine.
Thanks for stopping by.
I really like this program because of the mix of 10x3 and 4x6 sets. 10x3 is something that I have always responded well to, but trying to base a whole workout around it would take way too long. This combination seems to be a good mix.
That is the longest I have ever rowed. One of the recommended training methods for the rower is to row for 30 minutes for distance and try to improve on that number. My goal right now is to keep my average 500m time to under 2:00 for the entire duration which would give me a total of 7500m.
Back Squat
45 x 5
135 x 5
225 x 5
335 x 3 x 5 sets
Front Squats
225 x 6 x 2 sets
Dips
BW x 6
+60 x 6
+60 x 4
+50 x 6 x 2 sets
BB Bent Over Row
95 x 6
135 x 6 x 4 sets
Skull Crushers
50 x 6
80 x 6
70 x 6 x 3 sets
EZ Bar Curls
50 x 6
80 x 6 x 4 sets
My left knee started to bother me during the squats so I stopped after 5 sets, dropped the weight and did a few sets of front squats.
I decided to do bent over rows, which is what the program actually calls for. These felt a little on the light side, but I am being extra careful with my back on these.
I decided to do bent over rows, which is what the program actually calls for. These felt a little on the light side, but I am being extra careful with my back on these.
Superset Incline DB Bench Press
50's x 8
75's x 6
90's x 6 x 4 sets
Standing Hammer Curls
55's x 6 x 4 sets
Superset Seated Calf Raise
250 x 6 x 4 sets
Leg Curl
200 x 10 x 4 sets
DB Alternating Lunges
70's x 6 each leg x 4 sets
Then I did some ab work and stretching and finished with some speed bag.
This was a great workout. I wasn't sure about the bench press since I just pressed yesterday, but they went really well and I chose the perfect amount of weight since I just barely got my last few reps.
Since I am using the max weight on the leg curls and keep increasing the reps. I think next week I'm going to switch to single leg so I can up the weight. I don't know why I didn't think of that earlier.
Someone was using the squat rack when it was time for my lunges, so I decided to use dumbbells instead. My grip was really started to give and I was holding on with 3 fingers by the end of the last set. Another rep and I'm pretty sure I would have dropped the weights. I haven't done DB lunges in a while and they really have a completely different feel than using a BB.
One more week and it's on to my next routine. I'm still not sure what I'm doing next.
Well, 1 more week turned into 2 more weeks. I felt like crap all last week and didn't get to the gym at all. I finally made it on Sunday, but did not have the energy do to 10x3 squats so I did some random stuff to break myself back in.
I started and ended with some speed bag work.
Clean + front squat (I added 2 extra front squats after each clean)
95 x 5
135 x 3
185 x 3
OH Squat
45 x 10
65 x 10
Bulgarian Split Squat
30's x 12 each leg
45's x 10 each leg
1 legged SLDL
30's x 10 each leg x 2 sets
I did an easy 10 minutes on the rower and finished with some stretching.
I'm planning on picking up where I left off in my final week of Waterbury Method on Tuesday.
Thanks for trying to save me from myself Tina. I gave myself an extra days rest, but I just had to squat. I did mix things up a little.
Tonights workout.
1/12/09
Waterbury Method Sort of...
Front Squat
45 x 8
135 x 6
225 x 6 x 3 sets
275 x 5
315 x 2
225 x 8
135 x 15
Dips
BW x 12
BW x 12
BW x 8
BW x 6
BB Bent Over Row
95 x 6
135 x 8
155 x 8 x 2 sets
Cable Pushdowns
w/ rope
100 x 6
120 x 6
w/ bar
120 x 12
150 x 8
EZ Bar Curls
50 x 6
80 x 6 x 4 sets
I finished with some ab work and stretching.
I started warming up for the squat and I just felt like I should do front squats instead. They went really well tonight. During my set of 225 a guy that was walking by on his way out of the gym stopped and watched me. When I racked the bar he said "Those were some fucking low squats. Nice job. I haven't seen squats like that in 15 years!" Then a little later after my 275 set, I got the attention of one of the trainers. He was impressed with my ability to use a real clean grip and that much weight. Then I had to push it to 315 because a group morons next to me in the smith machine were squatting and would increase the weight every time I did, but they stopped at 275.
Needless to say, it was a fun night and a great workout.
On another note, I just got my copy of Cressey's Starting Strength and Waterbury's Huge in a Hurry. My next workout will be from one of them.
DB Bench Press
50's x 8
75's x 5
100's x 8
110's x 4 x 2 sets
Front Squat
135 x 5
225 x 8
275 x 5
315 x 2
225 x 5
Pistol Squat
BW x 5 each leg
+25 x 5 each leg
+50 x 5 each leg
I threw in a few sets of curls in between pistol sets and finished with a little bit of speed bag work. They got a new bag and it threw me off so I didn't do much.
Seated Row
100 x 10
150 x 8
200 x 6
250 x 4
200 x 8
Leg Curl
100 x 10
200 x 8
Single leg
110 x 6 each leg
120 x 6 each leg
Leg Extension
120 x 10
260 x 10
Single leg
140 x 8 each leg
160 x 6 each leg
I'm kind of in between routines right now so I just did what I felt like tonight. I am thinking about starting waterbury's Huge In A Hurry next week so I will probably back off a little for the rest of the week.
Pistol Squat
BW x 5 each leg
+25 x 5 each leg +50 x 5 each leg
I threw in a few sets of curls in between pistol sets and finished with a little bit of speed bag work. They got a new bag and it threw me off so I didn't do much.
Exsqueeze me? OW. That sounds frikkin brutal, Paul.
Yoga tonight. It feels really good to get back into it again. She has introduced a lot more core work into the routines which is going to be really good for me. Lots of plank variations. Planks with one knee pulled up to the chest are fun.
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