Richard Gibney's 365 Days of Fitness: Day 165
Day 165 Although I'm posting this a day late, I still managed to workout yesterday. I just got home a little too late to write a post. I took the day off work yesterday which was really nice. Nicole needed a bone scan on her hand, which involved getting an injection. She has tough time with needles, so I went to offer some support. She did really well and got through it like a champ.
My reward for being so supportive was getting to go see the Man Of Steel. I'm a huge Superman fan and was really excited to see this movie. It was pretty awesome. Afterward, I felt pretty inspired to workout. Henry Cavill, the guy they got to play Superman, achieved a pretty amazing physical transformation for the role. Of course when there's millions of dollars at stake and your job is to get in shape I'd say most people would achieve impressive results in the gym.
Today's Workout:
This workout consisted mostly of supersets. Paired exercises are indicated by sharing the same letter group. for example, A1. Bicep Curl supersetted with A2. Tricep Pushdowns.
Superset 1:
A1. Inclined Db Press: 4 sets / 8 - 12 reps / 60 seconds rest Set 1: 35 lbs x 12 Set 2: 55 lbs x 12 Set 3: 65 lbs x 10 Set 4: 70 lbs x 10
A2. 1 Arm Db Row: 4 sets / 10 - 12 reps / 60 seconds rest Set 1: 55 lbs x 12 Set 2: 70 lbs x 12 Set 3: 85 lbs x 12 Set 4: 85 lbs x 12
Superset 2
B1. Weighted Tricep Dips: 3 sets / 10 - 12 reps / 60 seconds rest Set 1: 45 lbs x 12 Set 2: 45 lbs x 12 Set 3: 45 lbs x 12 Set 4: 45 lbs x 12
B2. Db Bicep Curl: 3 sets / 8 - 12 reps / 60 seconds rest Set 1: 35 lbs x 12 Set 2: 45 lbs x 12 Set 3: 50 lbs x 10 Set 4: 55 lbs x 8
Quad-Set 1:
D1. TRX High Elbow Row: 3 sets / 12 - 15 reps / no rest Set 1, 2 and 3: Body weight x 15 D2. Cable Chest Fly: 3 sets / 12 - 15 reps / no rest Set 1, 2 and 3: 50 lbs x 15 D3. Db Lateral Raise: 3 sets / 12 - 15 reps / no rest Set 1, 2, and 3: 27.5 lbs x 15 D4. TRX Tricep Extension: 3 sets / 12 - 15 reps / no rest Set 1, 2 and 3: Body weight x 15
Well I didn't feel like I could fly after the workout, but I felt pretty good. It was a lighter day than my other upper body earlier in the week. However, that being said I'm still pushing some reasonably heavier weights. The heavy sessions seem to be doing the trick by allowing me to get more out of the lighter ones.
At some point in time this weekend, I hope to get in one really long run. This time next weekend, I will be running the Kananaskis Relay. I haven't ran my 10 mile distance yet, so I'm not really sure what type of time I can post. I won't try to break any records but I think it would be a good idea to see what running my distance will feel like.