August 17, 2009

Well, first workout back after the birth of my little girl, Selena. I can tell it is going to be challenging in the next couple of weeks to hit the gym consistently due to the huge difference in my sleep patterns vs. hers!

3 min rowing

10 min LaX ball/foam roller SMR

10 min joint mobility

Warm-up: Bench press 135 *5, squat/lunge/push-up variations, Deadlift 225 * 5

Alternate sets:

1A: Bench Press

5 sets * 5 reps @ 205, 185, 185, 185, 185

1B: Deadlift

5 sets * 5 reps @ 305, 275, 275, 275, 275

Rotator Cuff rehab

2: Exercise Bike Sprints

1 min light warm-up, 6 sets * 15sec/45sec intervals, 1 min cool-down