In keeping with my attempt to improve my cardio (and still shed that Christmas poundage), I hit the treadmill again today (have done it or elliptical every day except yesterday).
If I haven’t said it yet – I am really a fan of interval training. I find there’s nothing else that will get you sweating [...]
Check out this behemoth Joel and I tackled today:
“Barbara”:
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats (body weight)
For those following at home – that’s 100 pull-ups, 150 pushups, 200 sit-ups, and 250 squats. A lot of people look at the CrossFit workouts and shy away or are amazed by what’s required for these [...]
Today’s workout:
13 minutes interval cardio (1 minute slow, 2 minutes fast) elliptical
4 sets seated shoulder press (10 @ 45lbs, 8 @ 135lbs, 4 @ 185lbs, 8 @ 135lbs)
3 sets side shoulder raises (10 @ 25 lbs, 2 sets of 10 @ 30 lbs)
3 sets front shoulder raises (10 @ 30lbs, 2 sets of 10 @ [...]
I’ll keep it short – saving my words’s for my checkpoint post (later today hopefully). Today’s workout:
1 mile run @ ~8.1mph (average)
1 set front squats – 8 reps @ 135lbs (free weight)
3 sets back squats – 8 reps per set @ 135lbs, 225lbs, 275lbs, 225lbs (smith machine)
3 sets hack squats (essentially lunges) – 8 reps [...]
I managed to get to the gym, by myself, on a Saturday – pretty good. Today was day 5 at the gym – and I will be getting in a 6th tomorrow.
The moves I busted out today:
15 minutes of interval cardio (treadmill). 1 minute @ 4mph, 2 minutes @ 9mph.
3 sets, 45lb dumbbell dead lifts [...]
Chest & Core today:
2 sets bench press (10 reps @ 135lb, 6 reps @225lbs)
3 sets flat dumbbell bench press (10 reps at 75lbs, 85lbs, 85lbs)
2 sets of 10 – wide grip push ups
3 sets flat dumbbell flies (8 reps at 40lbs)
3 sets incline dumbbell bench press (8 reps @75lbs, 8 reps @ 60lbs, 8 reps [...]
3 sets of 10 barbell shoulder thrusters @ 135lbs
3 sets of 10 front raises @ 25lbs
3 sets of reverse flies @ 35lbs
RPM class at Goodlife
1 minute front bridge, 45 seconds side bridges (per side)
Shendy.
