Switched things in my workout around pretty significantly today. I guess maybe not that significant but am going to start trying out a new routine. Haven't got all the planning done at this stage but wanted to see how it will work today. The continuous superset for 5 minutes during this workout humbled me. I seem to have built up a significant amount of strength on low reps but I have horrible muscle endurance. The middle part of the workout should change that.
3 minutes rowing
5 minutes foam roller
8 minute joint mobility
Warm up set Deep Squats 8 reps @ 135#
5 minute Dynamic warm-up
1: Deep Squats
4 sets * 6 reps @ 185# (180s rest between sets)
5 minutes continuous superset
2A: Chin-ups
10, 6, 4 @ bodyweight, 6, 4, 3 @ Assist 40#
2B: DB Press
12, 9, 7, 6, 5, 4 @ 30# DB
180s rest
5 minutes continuous superset
3A: Bench Press
10, 8, 6, 5, 4 @ 135#
3B: Deadlift
10, 9, 8, 7, 6 @ 175# (grip was giving out before the rest from doing pull-ups, mental note not to do that combo again)
4: Decline bench crunches with Medicine Ball push
2 sets * 15 reps w/ 14# MB
5 minute rotator cuff & transverse abdominus rehab exercises
8 minute stretching and foam roller
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