Worked the shoulders today.
3 sets each of Shoulder Presses, Lateral Raises, Front Raises, and Push Presses. This marks the end of my first full week of strength training. I work Chest and Triceps on Mondays, Back and Biceps on Tuesdays, Legs on Thursdays, and Shoulders on Fridays. Rest days on Wednesdays, Saturdays, and Sundays.
Looking forward to a couple of days off because I am definitely sore from this week!
Squats, rackpulls (160KG X 4, PR ;) ), glute ham raises, back bridges.
Deadlift, Squat, Leg press (High intensity)
2 miles with the kid and dog slow jog
Alright, I've been doing a combination of P90X and the following for the past week:
Mon – Kettlebells and Karate
Tues – Run
Wed – Karate
Thurs – Run
Fri – Off
Sat – Gym – Barbell Bench, Squat, Deadlift, Row, Press, and Clean Variations (3 exercises per week).
Sun – Off or Yoga
So in the AM I do p90x, in the evening, the above workout. The past 2 days have looked like this:
Bench Press 10-10-10
Back Squat 10-10-10
Lat Pull Downs 3x10
Today: 3 mile Run and 75:00 Yoga
Back is feeling really good, joints are actually feeling ok. Can't believe how much easier p90x is than the last time I did it 4 years ago, but I guess all those complexes, densities, and timed sets really did a job on my cardio. Second phase I'll probably hybridize with Insanity to push the intensity up a little bit.
90 minutes of "competition team" jiu jitsu. Means you get to train with the biggest, toughest guys for long rounds with short breaks.
30 minutes of "core/back" work bodyweight
20 minutes goofing on a foam roller
1 mile walk the dog
Tabata class. 20s/10s x 8 for each exercise
Lunge press 20lbs
Wall sit with 20lbs front raise
This is a fun class. I think I'm gonna go back in on thursday.
Hanging leg raises
Forward bend and back bridge - pushed myself up from the floor into a back bridge the first time today
Hamstring stretches for splits
Tabata class 8 exercises for 8x20s/10s intervals. Let me see if I can remember the exercieses:
Prison squat jumps
Meh, can't remember the other one. Ah well. Was definitely spent by then. Getting ready for a Spartan race next month!