Richard Gibney's 365 Days of Fitness: Day 131
Day 131 Ahh Saturdays, the second most difficult day of the week to make a workout happen, next to Sundays. You would think it would be one of the easiest, seeing as I shouldn't have things like work getting in the way, but for some reason I find motivation on the weekends very difficult. Today I had to work a little bit, so at least I was already at the gym. My client actually didn't show up in the end so I had plenty of time to get in some exercise.
I pretty much made it up on the spot. I really had no idea what today would entail. I did however, have a couple things in mind. My hamstring was still really unhappy, and the fact that my knee didn't like softball that much on Thursday lead to me think I still needed to work on stabilizing my leg leg. With those two things in mind I integrated a little bit of work for the knee and really avoided anything that would further aggravate the hamstring. Aside from those two things I pretty much just messed around and had some fun.
A friend and former client of mine, Bill Borger has been playing around with some really cool pull-up variations. He's a very accomplished climber. He climbed a certain mountain called Everest, and swam the English Channel, making him the only person in Canada to do so. Needless to say he's pretty impressive. I was inspired by some of his feats of strength yesterday, so today I thought I'd try my hand at a couple of them.
Today's Workout
Rowing Machine Pyramid: 200 m @ 2:00 minute 500 m pace / 30 sec rest 400 m @ 2:00 minute 500 m pace / 30 sec rest 600 m @ 2:00 minute 500 m pace / 30 sec rest 400 m @ 2:00 minute 500 m pace / 30 sec rest 200 m @ 2:00 minute 500 m pace / 30 sec rest
Exercise 1: The Borger Rack Climber: Climb from left to right and back 3 times
http://www.youtube.com/watch?v=RolpTX_jvf4
Exercise 2: Smith Machine Salmon Ladder: 2 set / 4 reps
http://www.youtube.com/watch?v=bbE7G2gfdFU
Tri-Set: no rest between exercises Exercise 3: Pull-ups: 4 sets (15 reps,15 reps,12 reps,10 reps) Exercise 4: Front Foot Elevated Split Squat: 4 sets / 12 reps per side Exercise 5: Mini Band Lateral Shuffle: 4 sets / 15 reps per side
Exercise 6: Petersen Step-up: 3 sets / 12 reps per side / 45 seconds rest
It was a bit of a mish mash, but it was fun. Some of the guys who join my conditioning group were working out at the same time, so there was some fun energy around the squat rack. I was supposed to go for a run with my friend Tim tomorrow, but I decided to pass to give my hamstring a little more rest. On a side note I'm going to to start posting my exercises to you tube. If you're interested subscribe to my youtube channel for easy access to my exercise library as it grows.