After a couple weeks of slacker workouts I got back on track this week. I'm recovered from Vegas, and I have nothing to get in my way. Also half my clients have gone away. This is what I did:
Monday June 27 - Legs
A - squats 4 sets 10 reps, 185lb with 2 minute rest between sets
B1 - leg extension 4x10, 110lb - no rest
B2 - leg curl 4x10, 110lb - 90sec rest
C1 - standing calf raise 4x10, 200lb - no rest
C2 - seated calf raise 4x10, 70lb - 90sec rest
D - hanging leg raise 3x10 - 2min rest
Tuesday June 28 - Deltoids, Triceps
A seated DB shoulder press 4x10, 35lb - 90s rest
B lateral deltoid raise extended drop set* 25-20-17.5lb x2
C1 DB shrug 4x10, 65lb - no rest
C2 cable rear deltoid fly 4x10, 15,15,12.5,10lb - 90sec rest
D cable triceps extension extended drop set, 140, 100, 75lb x2
Legs are sore from Monday.
Wednesday June 29
Cardio. H.I.T. Hill running in the park
5 repeats on the hill. See my post about breathing frequency.
My legs are still sore.
Thursday June 30
Push-ups 5-10-15-20-20-20
Chin-up 6x5
Ab crunch machine 3x10 125
Ab rotation machine 2x10 4#
My legs are still flippin' sore!
Friday July 1st is Canada Day. I went for a great urban hike with my boy.
This week, July 3rd, we are having a chin-up chalenge at work. We are going to see how many chin-ups we can do in a week. I plan on doing 5 every hour I'm at work; should be 50 a day.
