I've been a little slammed with work and other stuff (my Mom's b-day was over the weekend), so I haven't had time to sit down and update my blog. I still need to make a post with my movie reviews, but here's my latest training for now.
Thursday 05/13:
AM - 30 min of Yoga
PM - Gym
Neutral Grip Pulldown: 190lbs x 10 + 3, 3, 3, 3, 4
Chest Supported Row: 140lbs x 13 + 4, 4, 4, 4, 4
Floor Press: 195lbs x 10 + 3, 2, 3, 3, 3
Hulk Claps: 100lbs x 16 + 5, 4, 4, 4, 5
Upright DB Row: 60lbs x 10 + 3, 3, 4, 4, 4
Cybex Rear Delt Raise: 100lbs x 15 + 5, 5, 6, 5, 5
EX Bar Tri Extension: 70lbs x 15 + 4, 4, 5, 4, 4
Hammer DB Curls: 50lbs x 15 + 4, 4, 4, 4, 4
Friday 05/14:
AM - 25 min of Yoga
PM - Gym
RDL: 315 x 5, 325 x 5, 335 x 5, 345 x 5, 355 x 5
Natural Glute/Ham Raise: BW x 10 + 3, 3, 3, 3, 3
Lying One Leg Curl: 55lbs x 10 + 4, 3, 4, 3, 3
One Leg Press: 190lbs x 12 + 4, 4, 4, 4, 4
Cybex Machine Squat: 280lbs x 10 + 3, 3, 3, 3, 3
I was crazy short on time, so I cut the workout short here. Plus, I knew I was going to make up for it over the weekend, so I wasn't beating myself up about skipping calves.
Saturday 05/15
AM - 40 min of Yoga
Then I did a 40 min uphill hike wearing my 20 lb X-Vest. I thought this was going to kick my ass a little more, since it's been so long since I've done it and I don't have a Prowler (yet...hopefully on it's way this week), but I got about as far up the hill as I normally do in that amount of time.
PM - Random
Sledgehammer circuit - 10 rounds - 30 seconds on, 15 seconds off.
Neck Harness - 30 lbs x 2 sets x 20 reps each.
The sledgehammer stuff is pretty fun. Really helps get out some of the aggression, you know. It's always funny to mess around with the sledgehammer and then pick up a baseball bat after. It feels like a toothpick.
Sunday 05/16
AM - 30 min of yoga
Sprints - 8 x 80-100m - This was basically the old stand-by workout of sprint the straight parts and walk the curved parts. Repeat for four laps.
Went to the driving range for the first time in about 4 years and hit a bucket of balls. I suck!
Monday 05/17
No yoga today. If you were following my Facebook posts at all on Sunday, then you've probably guessed that I was just a tad hung over this morning. Despite the hangover, I had a surprisingly good workout.
Chins: BW+25lbs x 11 + 4, 3, 4, 3, 4
Seated Row: 210lbs x 10 + 3, 2, 3, 3, 3
Flat Dumbbell Press: 100lbs x 8 + 3, 2, 3, 3, 3 - I had intended on using only 95's today, but one of them went missing.
Dumbbell Fly: 60lbs x 16 + 5, 4, 5, 4, 4
Free Motion Shoulder Press: 110lbs x 12 + 4, 3, 4, 4, 3
Dumbbell Laterals: 40lbs x 20 + 5, 5, 6, 5, 5
Reverse Cable Tricep Extension: 80lbs x 14 + 4, 4, 4, 4, 4
Cybex Preacher Curl: 90lbs x 12 + 4, 4, 3, 3, 3
Tuesday 05/18
AM - Yoga for 30 min.
PM - Gym
Front Box Squats: 225 x 5, 235 x 5, 5, 245 x 5, 250 x 5
Front Box Squats (Myo Reps): 185lbs x 10 + 3, 3, 3, 3, 4
Leg Extension: 150lbs x 15 + 5, 4, 5, 5, 6
Hip Thrust: 195lbs x 11 + 3, 3, 3, 3, 3
Seated Leg Curl: 240lbs x 10 + 4, 4, 4, 3, 4
Cybex Calf Raise: 230lbs x 12 + 4, 4, 4, 4, 4
Standing Calf Raise: 420lbs x 9 + 3, 3, 3, 3, 3
Garhammer Raise: BW x 8 + 3, 3, 3, 3, 3
PM - Sprints
10 x 40 meters
I almost skipped the sprints today as I was feeling pretty run down after the gym, but I got a second wind when driving home and decided to go for it anyway.
Now it's burger and movie time!
On another note, I'm only down about 4-5 pounds since I started training again. My diet has been far from perfect though, so I guess I shouldn't be too disappointed in that amount of weight loss so far.
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