Strength Training - Oct 11th, 2008
I started off with 3 mins cardio (walking/jogging on the spot), the prescribed warm-ups, and then did:
Power Training - Strength Training (weeks 1-3)
Workout A5 (9 of 10)
1: Clean Pull - 90t/5, 90t/5, 90t/5, 95t/5
2: Clean-grip Deadlift - 110t/6, 110t/6, 110t/6, 115t/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 - 37.5e/6, 37.5e/6, 37.5e/6, 40e/6
6: Shoulder Press - 75t/6, 75t/6, 75t/6, 80t/4
7: Pullovers, alternating - 25e/6, 25e/6, 25e/6, 25e/6
8: Seated Russian Twist - 25t/10, 25t/10, 25t/10, 25t/10
9: Four-point Plank - 30sec, 30sec, 45sec, 45sec
Total time: 70 mins
HR monitor: 372 cals, Max: 149(84%), Avg: 113 (63%)
Well, that’s the last A workout for this stage. I suppose I should consider changing up some of the exercises as I move on. Although I can’t decide on some (ie. the single-leg RDL which I don’t think I’ve mastered). I’ll have a look at some options as I move on.
Wow. I’m especially envious of your planks times today. I’m going home and work on some of these moves with a PVC pipe.
Sure do love the way you have all this laid out and your consistancy! WTG! Delita
I noticed that you use a HR monitor, what kind do you have? I have been toying w/the idea of getting one b/c according to the one on the treadclimber (when it works) I barely get my HR over 115 and I know it should be higher.
Delita - They aren’t pretty planks, but I’ve been doing them for a while. Getting 4 sets of 45secs is not possible… yet. I’m not sure that I’ve mentioned it but I’m using a book called Power Training. It’s really neat because the author defines the type of exercise you do but you pick the one(s) you want to do.
Brseay - I use a Polar F11 which has a few features I’ll never likely use. Although the strap it came with was very comfortable (a wearlink transmitter). Probably the most comfortable I’ve ever used. I think though that the F4 and F6 are slightly cheaper and do pretty much the same things.