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Last weekend of weight training before my BB test November 9th. Everything after this weekend will be cardio circuits, sprints, and some yoga for the next two weeks. Last week before the test will be rest with some easy activity mixed in.
Fell off my bike last week and dislocated a finger and bruised my ribs banged up my hip and shoulder :-(
After I had pulled my finger back into place I briefly wondered if I could complete my ride........then the pain kicked in!
So now I'm doing 1 hour power walks most mornings very fast , it is quite fun and challenging. I'm thinking of getting some of those Nordic poles when I can grip properly again to increase the intensity. Might be a good winter alternative to cycling which can be quite treacherous as I have found out :-)
DB shoulder press: 14 x 65 lbs, 10 x 65 lbs, 10 x 60 lbs
Shrugs: 3x12 (65 lbs) - damn planet fitness for sucking and only having 65 pound dumbbells
Handstand Pushups: 2x7
Lat Raises: 12 x 40 lbs, 14 x 35 lbs, 10 x 35 lbs
Front raises: 12 x 30 lbs, 14 x 25 lbs, 12 x 25 lbs
Posterior shoulder flies: 3 sets, forget weight and reps
Front shrugs 10 x 160 lbs
Rear shrugs 10 x 160 lbs
Interval training for 30 minutes on the elliptical runner.
Today was a low weight high rep workout. I try to do these at least once a month to switch it up. Next week is heavy weight low rep.
Did a mixed day of training. Started off running a hard 3 miles from the gym, jumped into some kettlebell work (clean press, squat and press and some two and one are swings), did a set of 20 chin-ups, followed by a set of lying DB presses to failure and a couple of sets of DB curls and Tricep pressdowns just for fun. It was a beautiful fall day and I just felt like breaking free from my routine and went with what I felt like doing for a change.