Lift: 3 sets of 10 of each super set
A1: Wide Grip Lat Pull Downs
A2: Back Squat
B1: 1-Arm Row
B2: DB Walking Lunge
C1: Abduction on pulley or hip machine (outwards)
C2: DB Shoulder Press
D1: Abduction on pulley or hip machine (inwards)
D2: Reverse flies on pulley or DB
Record your weights for each exercise
A1: 6;7;7 plates on the pulldown machine
ReplyDeleteA2: 45;55;65 - I was working on form and getting my butt below my knees, but I know this isn't a good weight. I do better on these when it's five or six small sets to work up to it - guess that's for next time I do day 1.
B1: 20;25;30
B2: 20;20;20(each hand) - but yea, i recognize this isn't good either. yes. trend. lower body strength is lacking.
C1: 50 on swinging hip machine
C2: 20; 22.5; 25
D1: 50 on swinging hi machine
D2: 7.5, DB - but I had good form. confident to use 10 lbs next time.
Ab circuit went fine - used a 30 lb weight for the 2nd one.
I went on two 25 minute bike rides today - the first one was really hilly and I was definitely working hard, so I think the hills count as intervals for cardio.
Just a headsup, Dartmouth's IM sports has this thing called "30 day Ironman" - where you have to do the full Ironman competition distances, but you have 30 days to do them - 2.4 miles swim, 26.2 miles run, 120 miles biking - so I'm doing that this month, so I think I'll have pretty good motivation for the cardio. Someone else do it with me! I am SO SLOW at swimming now. Need to get my kicking and breathing form down, it's a disaster. But the pool feels really good!
a) these look like workouts for people with access to a gym...
ReplyDeleteb) i dont think i can swim...
i actually did my 3 mile run today and just a two mile yesterday. but whatevs i guess.
ReplyDelete