Monday 9/10: Upper body weights
gym was super crowded and it jacked with my plans to do deadliest, so I switched it up and did an upper body day with very little rest, supersets and finished with 1 mile of sprints outside. all sets with supersets, no rest between sets, approx 1 min between each circuit. 4x10 of each exercise.
pullups (55,70,70, 70)
low row (60, 60, 50, 50)
db chest press (30)
bent over row (30)
bicep curl (15)
tricep overhead press (25)
tricep cable pressdown (60)
cable curl (30)
shoulder press (17.5)
upright row (17.5)
1 mile of sprints outside- 12:32
Tuesday: Rest day--BUSY at work!
Wednesday: Great 20 mins KB workout at home at 6 am. I need to do this more often!
circuit of one handed swings, presses, snatches and goblet squats with the 25 lbs. very little rest. great workout!
Thursday rest
friday rest...MAJOR day at work. lets just leave it at that.
Saturday: total body weights
bench press
incline press
bent over row
front squats
stiff legged deadlifts
dumbbell pullover
overhead tricep press
bench dips
and maybe a couple other things...
Sunday
1000 kettlebell swings! yep. thats right. 1000.
600 were 35 lbs. 400 were 25 lbs.
then 60 goblet squats with 35 lbs.
and a whole bunch of stretching.
No comments:
Post a Comment