December 6, 2009

As usual, a week in Vegas did not do much for my training regiment. Neither did the week in Brazil or the week of holiday cooking, eating and drinking too much. Anyhow enough excuses! Back in the swing of things now. Definitely not feeling as strong so decided to change around my workout tonight a little bit.

3 min rowing

10 min SMR

10 min joint-mobility complex

Warm-up: squat/lunge/push-up variations

Superset (yes superset)

1A: Bench Press

8@ 135#, 6@165#, 5@185#, 4@195#, 3@215#

1B: Chin ups

8@BW, 6@10#, 5@20#, 4@30#, 3@40#

1C: Deadlifts

8@225#, 6@265#, 5@295#, 4@315#, 2@335#

1D: Side Press (with barbell)

8@40#KB, 6@40#, 5@50#, 4@50#, 3@60#

Rotator Cuff Rehab and 4-way neck extensions 15 each @ 10#

KB Snatches Tabata Interval

8 rounds * 20s/10s @40#