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half hour of one on none basketball
half hour walking
6 sets of deadlifts
Very satisfied with the workout and my own effort/intensity, but came up a rep or so short of my goals on a couple sets. I normally train fasted at 12-1pm or so. Today went out at 8AM. Could be just my blood wasn't pumpin yet, or could be I'm just not a morning person....could be those damn weights on the sides of the bar too i suppose . Just seems to me throughout my life trying to do heavy lifts in the morning are consistently sub stellar. Just a personal observation.
Lap 1 - 25 pound weight on sled
Lap 2 = 50 pounds weight
Lap 3 = 75 pounds weight
Lap 4 = 100 pounds weight
At the end of the 4th round I was done Walked a lap or two to cool down then it was off to the shower and my workday. I really enjoyed this workout and I will repeat it. I think I should finish the mile by 4 more laps - decreasing by one 25 pound plate each time.
I certainly "get" that people like to workout outside - and I do when it comes to riding, hiking, etc. However I also really enjoy my intense gym work and I work with a great professional who is very good at getting maximum effort out of and benefits for his clients. I do not understand why anyone would put down what others enjoy simply because it isn't for them.
Morning: Stair sprints, beach jogging and swim in the sea as usual for around an hour.
Afternoon: I have now cut my weight program in less than the half, doing far less volume and focusing on putting on more load, trying to cash in some gains from the usual high-volume routine.
Arnold press 2X10(warm-up)
Press behind neck 2 X 6,2,1,1,1,1
Weighted dips 2 X 6,2,1,1,1,1
Barbell Curl 2 X 10, in superset with EZ decline triceps ext. 2 X 10
Low incline dumbell curl 2 X 12, dips-machine 2 X 12, preacher-curl 2 X 18, dips on bench 2 X 40 (Giant set)
Lateral dumbell raise 2 X 12
"All truth passes through three stages. First, it is ridiculed. Second, it is violently opposed. Third, it is accepted as being self-evident."
today was mobility day .. used a band , a broom handle , a foam roller and a couple of hard rubber balls to work on my shoulders , t-spine and neck .... have got awesome external rotation in my shoulders atm ... might go 4 min AMRAP with overhead squats and a broom handle , that should burn it in some , shame to let it go to waste !!