Workout #1:
500m Row
Stretching and Abs
then
100 single skips
20 Hip Bridges
X5
Lat Pull-Downs
5 X 5 at 150
Dumbbell Bench Press
3 X 6 with two #50 dumbells
Workout #2:
Body Burner
20 Deadlifts #225
400m Row
20 KB Swings #53
400m Row
20 OHS #45
400m Row
20 Burpees
400m Row
10 Strict Pullups (Green Band)
400m Row
29:40
I cut the pullups to 10 so that I could get the row completed before the 30 minute cap.
Food:
Coffee with coffeemate and splenda
2 chicken thighs, baked
Almonds
Carrots
Avocado
Salad - greens, cucs, onion, jalapeno, tomato, flank steak, smoked salmon, blue cheese dressing
Greek Yogurt with walnuts, strawberries, and honey
Notes:
I should note here that I'm feeling better overall the last few days, more alert, not as annoyed with my lame-ass job. The day goes faster when I get out of the office for an hour and do a light workout. Over time, that mid-day workout will become more intense. If I stick with this job for even a few more weeks, I imagine this two-a-day routine will have a major impact. I'm especially interested to see progress with the lat pull-downs and the dumbbell bench press. Next week I'll add in the chest-supported row as well.
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