Tuesday, March 15, 2011

Training for Monday and Tuesday

Monday 03/14 - Upper Body

Nothing special about today's training. Just a regular session.

Chins (Fat Gripz): 55 x 4, 4, 60 x 4, 4, 4, 4
Yates Row: 245 x 15 + 3, 3, 4, 5, 5
Incline Machine Neutral Grip: 220 x 15 + 4, 4, 4, 5, 5
Hammer Strength Dips: 270 x 17 + 4, 4, 5, 5, 6
Incline Side Laterals: 37.5 x 12 + 4, 4, 4, 4, 5
Incline Rear Laterals: 27.5 x 18, 5, 5, 6, 6, 8
Hammer Curls (Tyler Grips): 47.5 x 16 + 4, 4, 4, 5, 5
Tricep Pressdown (Fat Gripz): 150 x 16 + 5, 5, 6, 5, 6

After work, I did 17 min of cardio on the recumbent bike.

Tuesday 03/15 - Legs

My weight is holding at 194, so that's not too bad. I hope I can get around 192 this week.

Today kind of sucked. I was feeling weird all day and then work was slammed so I ended up getting to the gym a lot later than I wanted to. As a result, I didn't get as much work in as I wanted to. The good news is that I felt a lot better after Front Squats today, so hopefully I can build on that over the next few weeks.

Today was also the return of my sprinting sessions now that I have daylight after work.

AM - 15 min of foam rolling for the lower body.

PM - Weights and Sprints

Front Squats off box: 275 x 3, 3, 285 x 3, 3, 295 x 3, 3
Hip Thrust: 275 x 16 + 4, 5, 5, 5, 6
One-Leg Polaris Leg Press (with mini-band): 120 x 12 + 4, 4, 4, 4, 5
Lying Leg Curl: 155 x 12 + 4, 3, 4, 5, 6

After work - Sprints. I did three laps of the track today, sprinting the straight parts and walking the curves. I only did three laps today, as this was my first sprint session of the season. I'm taking it easy and building into it gradually. Plus, it was raining and the track was kind of muddy, so I didn't want to go too hard when the track conditions are poor.

That's it for now. Tomorrow is my off day.

No comments:

Post a Comment