Richard Gibney's 365 Days of Fitness: Day 159
Day 159 Today's Workout
I woke up today with my body really feeling the effects of the workouts of the week. I didn't think the bike ride yesterday would take that much out of me, but my hips were super tight all day. My original plan was to get in a reasonably heavy upper body lift but based on how I was feeling by the time I got to the gym, I decided to do a really light but thorough full body strength session.
I normally prefer to do multiple sets per exercise, but today the focus was on actively using a lot of the body while not over-stressing any one part. Doing just 2 sets instead of 4 or 5 would still be enough to get the blood pumping and workout some of the stiffness.
Superset : Alternate Exercise 1 and 2
Exercise 1: Pistol Squat 2 sets / 8 reps per side / no rest
Exercise 2: TRX Inverted Row 2 sets / 15 reps / no rest
Superset 2: Alternate Exercise 3 and 4
Exercise 3: Inclined Db Chest Fly 2 sets / 15 reps / no rest
Exercise 4: Single Leg Swiss Ball Hamstring Curl 2 sets / 10 reps per side / no rest
Superset 3: Alternate Exercise 5 and 6
Exercise 5: Kettlebell Walking Lunge to Push-up 2 sets / 6 reps per side (12 push-ups) / no rest
Exercise 6: Db Curl to Press 2 sets / 15 reps / no rest
Superset 4: Alternate Exercise 7 and 6
Exercise 7: Lateral Db Raise 2 sets / 15 reps / no rest
Exercise 8: Lateral Db Lunge 2 sets / 10 reps per side / no rest
Quad Set: Do Exercise 9 through 12
Exercise 9: Hanging Pike (Toes to Bar) 2 sets / 12 reps / no rest
Exercise 10: Back-Extension 2 sets / 15 reps / no rest
Exercise 11: Rope Face Pull 2 sets / 15 reps / no rest
Exercise 12: Anti-Rotation Cable Press 2 sets / 10 reps per side / no rest
In the end, the workout did as it was ended. My stiffness was worked out by the time I was finished. I had a little bit of a sweat going which I would attribute to lack of rest periods between exercises. It wasn't going to make me break any world bench press records but it felt good. Saturdays as I've mentioned are often tough to find motivation for, so something like today was just right. Tomorrow if the hips feel better, I might try a long run.