Strength Training - Sep 9th, 2008
This is a new program I’m doing (Power Training). It’s supposed to be 4 x 3 week stages, but that would mean doing 5 workouts of the A set and only 4 of the B set. So I’m going to do 5 workouts of both the A and B, so the three week stages will take just a little longer. So I started off with 5 mins cardio (walking/jogging on the spot), the prescribed warm-ups, and then did:
1: Clean Pull - 55t/5, 65t/5, 75t/5, 75t/5
2: Clean-grip Deadlift - 75t/6, 85t/6, 95t/6, 95t/6
3: Single-leg Romanian Deadlift - 55t/6, 55t/6, 55t/6, 55t/6
4: Push-ups - 6, 6, 6, 6
5: Bent-over Dumbbell Alternating Row - 25e/6, 27.53/6, 30e/6, 30e/6
6: Shoulder Press - 55t/6, 55t/6, 55t/6, 60t/6
7: Pullovers, alternating - 25e/6, 25e/6, 25e/6, 25e/6
8: Seated Russian Twist - 25t/6, 25t/6, 25t/6, 25t/6
9: Four-point Plank - 30sec, 30sec, 30sec, 30sec
Total time: 70 mins
HR monitor: 406cals, Max: 183(103%) 
, Avg: 122 (69%)
So that was fun. 
Okay, the single-leg romanian deadlift was definitely not fun. I’ve done single-leg movements before, but not with a barbell. There was a lot of wobbling going on. The only substitution I had to do was the Pullovers, as I have no options for pull-ups (band assisted or not).
Yikes! I’m not gonna pretend to understand what all those different lifts are, but it sure looks like a lot of effort! Applause to you for adhering to a 70-minute workout!!
I need to make a schedule for my Total Gym and alternate strength training with other exercise!
It’s fun in a sweaty, going to die, kind of way. The last couple of movements (russian twist and the planks) are pretty slow stuff though so that helps.
“fun in a sweaty, going to die, kind of way.”
LOL!!! I actually snorted when I read that!!
Okay, it’s mostly fun when it’s over.