I wanted to experiment today in terms of my ST program. I really enjoy making new routines to give my body a challenge. Today I switched up the intervals and sets of my biceps as well as added new exercises for my back. I did not do my standard one arm rows etc… because I wanted to introduce new moves that maybe my muscles have not seen in some time. I wanted to “shock” my body and I did just that!! I felt strong but the fast pace of the sets really gave me a challenge.
It felt great to be back lifting today. The minute the DB reached my hands, I was like a rush of adrenaline came over me! My run today was also a success, the back of my knee still flares up every once and a while but while on vacation it did really well with all of the running, hiking and stairs that I did. Today while on the elliptical it bothered me for a bit, but after a few seconds it faded away. I will take it slow this week with my runs to make sure I do not go too crazy with my sprints and runs, as I have before! Slow and steady but consistent is the name of the game this week!
Back and Biceps with 45 mins of cardio and core work –
Warm up – Cathe Drill Max DVD
Constant Tension Bicep curl (hold one arm at midpoint in full contraction while lifting a full bicep curl with the second arm, then switch always keeping both arms in contraction while lifting) – 4 sets alternating reps and weight –
Set 1 – 20 reps with 25lb DBs
Set 2 – 30 reps with 17lb DBs
Set 3 – 40 reps with 11lb DBs
Set 4 – 20 reps with 25lb DBs
Alternating Hammer curls –
Set 1 – 20 reps with 25lb DBs
Set 2 – 30 reps with 17lb DBs
Set 3 – 40 reps with 11lb DBs
Set 4 – 20 reps with 25lb DBs
Slow 2×4 count bicep curls for 3 sets, then last set burn out curls –
Set 1 – 20 reps with 25lb DBs
Set 2 – 40 reps with 17lb DBs
Set 3 – 20 reps with 25lb DBs
Set 4 – Burn out to fatigue – 100 reps with 17lb DBs
Horizontal body chops with resistance band – 4 sets of 15 reps each side
Scapular retractions with resistance band – 4 sets of 50 reps
Supermans with 5 second hold with each rep – 4 sets of 50 reps
Seated rows with 40 lb Green P90X resistance band – 4 sets of 20 reps
Rear Delt flys on balance ball –
Set 1 – 20 reps with 6.6lb DBs
Set 2 – 10 reps with 11lb DBs
Set 3 – 20 reps with 6.6lb DBs
Set 4 – 10 reps with 11lb DBs
Front cross punch (boxing) –
Set 1 – 100 reps with 6.6lb DBs
Set 2 – 50 reps with 11lb DBs
Set 3 – 100 reps with 6.6lb DBs
Set 4 – 50 reps with 11lb DBs
Diagonal wood chops with sumo squat –
Set 1 – 10 reps each side with 6.6lb DBs
Set 2 – 10 reps each side with 11lb DBs
Set 3 – 10 reps each side with 6.6lb DBs
Set 4 – 10 reps each side with 11lb DBs
Lat pulldowns with 40 lb Green P90X resistance band –
Set 1 – 20 reps close grip pulldown
Set 2 – 20 reps wide grip pulldown
Set 3 – 20 reps close grip pulldown
Set 4 – 20 reps wide grip pulldown
After ST – 45 min cardio combo and core work –
25 mins treadmill – walking 4.0 mph at 3%, 5% and 10% inclines and a slow run 4.5 mph – 6.0 mph then 15 mins elliptical and 5 mins of squats, then 200 crunches – 100 crunches mid and upper, then 50 oblique crunches each side.
Totals for the day –
Time – 153 mins
Calories burned – 1,435
AHR – 142/74% Zone 3, MHR – 176/92% Zone 5
Crunches – 200