1 hour jogging.
1 hour jogging.
Dips and leg lifts on the counter at work.
1 hour jog. Bit of grease the groove type pushups, pullups and dips.
3x5 Barbell Complex: RDL/Row/Power Clean/Front Squat/Press (95lb) supersetted with barbell curls 3x8 (70lb)
Push Ups x 20
Incline Sit Ups x 20
Back Extensions x 20
Chin Ups x 10
Dips x 10
Alternating Split Squat Lunge x 10 each side
Gotta do squats and bench presses for 3/3/3+
All in pounds.
I should get 8-12 reps on the third (3+) sets of each of those. Maybe 14 or 15 on bench.
Probably going to attempt to do some power cleans too, but my form is rubbish. Probably try to force good form for several sets of 3 with a ridiculously light weight, like 115 or 125 depending on how I feel.
Then some accessory work with my jury-rigged makeshift suspension trainer for a little more upper body volume.
New to lifting, first week and just finished my 3rd day.
[B]Squat 65# 5x5 [/B](with the machine that guides you, not sure what it's called; I was careful to squat low, butt below my knees, and oh boy do I feel my legs now...)
[B]Bench press 45# 5x5 [/B](that's right just the barbell, and it's truly challenging.
[B]Dead lift 62# 5x5 [/B](I had room for more, felt good)
[B]Biceps curl 10# per arm, 5x5[/B]
[B]Lying leg raises 1x20[/B] (third time this week, definitely feeling that one too!)
I guess starting out conservatively is safest anyway! But I'm curious to hear how this looks...
For background, I've never lifted before; I'm 5'5 for 124#; recently recovered from chronic cardio which means I'm trying to follow PBP Fitness instead of running miles and miles; pretty sedentary otherwise though I do get my share of slow movement each week.
I part of the way through doing a pull up workout. I started off with 3 sets of 8 corn cob pull ups and now I am doing a set of 7 pull ups per minute. I hope to get in at least 200 pull ups.
I finished, only got 173 pull ups but it was a good workout so I am not upset.
Bench Press 5x1
Back Squat 5x5
Pull Ups 5x10
Power Cleans 3-3-3-3-3
T-Bar Rows 5x10
Yoga - 60:00