I've been consistent with exercising at least 6 times per week (includes Thai boxing and Aikido), but I haven't really been tracking my strength gains to any degree. That’s going to change and I believe I'll notice some improvement with my overall 'goal numbers'. We'll see over the next 4-8 weeks.
Last night's workout:
Warm-up
Bike12 minutes
R-cords – rotator cuff exercises
Prisoner Squats - 12
Push-ups – 15
Box jumps - 10
Stick-ups - 6 per side
Superset #1
DB Split Squat – 3x8 per leg holding 25 lbs plates
DB Chest Press – 3x8 (50 lbs, 60 lbs, 60 lbs)
Superset #2
2A) DB Row – 1x20 (50 lbs)
2B) DB 1-Arm Shoulder Press – 1x15 per arm (35 lbs)
Superset #3
3A) Lying DB Pull-over – 3x10 (50 lbs)
3B) Chin-up – 3x8 (4+4)
Ab Circuit
A) Stability Ball Rollout – 3x10
B) Plank – 3x60 seconds
C) MB Chop – 3x10 per side (10 lb MB)
Intervals
Jump rope 30 sec fast/ 90 sec normal x 6 intervals
5 minutes on speed bag
fini.
Felt good...like I really pushed it. Finished the workout faster than usual. Not resting very much between sets (60sec) and virtually not at all between exercises made a big difference compared to how I usually work. Made notes on upping the weights across the board next time.
The only real 'tweak' on my part was substituting Lying DB Tri-Extensions with DB Pullovers, which I like for core work and a great stretch. (One of Dave "The Blonde Bomber" Draper's favorite exercises)
I'm sure Dave would approve.
Stay tuned for more to come.
F.
5 comments:
First off Fred, nice HIIT's. Your Martial Arts training gives you a great advantage over so many others out there, you have so many Interval types to choose from.
Next....
Really nice start with TT Abs '07. Your chin-ups look exactly like mine did when I started TT (a set of 8 broken into two sets of 4). Same thing goes for the weights used in the DB Flat Press as well.
As far as "The only real 'tweak' on my part was substituting Lying DB Tri-Extensions with DB Pullovers, which I like for core work and a great stretch", great choice for an alternate exercise. Personally, I shy away from any exercise that seems to isolate any muscle. I figure that if I'm going to lift something, I'm going to use most of my body to maximize the results. With the TT Buff Guys/Hotties workout there is a single-leg calf raise that bugs the crap out of me. It's not that it's difficult, it's that it is wasting valuable time and effort and intensity.
Fred said, "Not resting very much between sets (60sec) and virtually not at all between exercises made a big difference compared to how I usually work."
Mike said, "I just applied that (little rest) to a few of my Supersets today. It's a good idea to try to shorten rests if you can."
later,
mikez
This looks like a great workout. Smart move I think to track your workouts and make sure you're consistently increasing weight. This is a weak area for me, so it's a nice reminder! k
Thanks for the comments!!! I appreciate the feedback.
"Coach Smoke": I was going to do sprints for the intervals, but since my knee was sore I chose jumping rope instead. Actually worked out well...the last 2 intervals had me mouth-breathing and sweatin' up a storm. Funny how MAKING yourself do 3 sets of a superset before moving on to the next and then the next really adds to the intensity...I was pooped by the time I got to the ab work.
Glad to hear your chin-ups and DB presses looked like my numbers...gives me hope that I can get to Nutbag numbers one of these days!
___________
Kelly: Yeah, I've always been really bad when it comes to tracking weight used,reps,sets, etc. Hard to gauge if you're improving unless you have something to compare it to...All that's changing now!
Nice to see you doing a little TT here, Fred! Nice way to start the 07 TT for Abs program. Lying DB pull over with 50 lbs is pretty darn good.
Thanks, Andy! Yeah...I did workout B from TT for Abs during lunch this afternoon and then did a Thai boxing class after work...I think I'm going to be feeling it tomorrow.
Next week I'm upping the pullovers to 55's.
Gotta try and keep up with you guys! ;)
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