Richard Gibney's 365 Days of Fitness: Day 212

Day 212 For my workout today I tried something called the century workout. It's quite similar to the German Volume training workout except instead of doing 10 sets of 10 reps you do 100 reps total in as few sets as possible. One stipulation though, is that you can only do a maximum of 20 reps per set. If you can do 20 reps for 5 sets, you have to increase the load by 5% the next time you do the workout.

The protocol typically calls for large compound movements like squats, bench presses, and deadlifts, with those movements making up all of or most of the workout. I had already beat myself up with some heavy compound lifts earlier in the week, so I stuck with tricep dips, bicep curls, and shoulder raises. I could have done deadlifts, but they've been a bit risky for my lower back, and I didn't want to start my vacation tomorrow with an injury.

Today's Workout:

Superset:

2:30 pm Exercise 1: Tricep Dips: 5 sets / 20 reps / no rest (Body Weight) Exercise 2: Dumbbell Bicep Curl: 5 sets / 20 reps / 60 seconds rest (35lbs)

6:00 pm Softball - Wasn't super taxing but I did sprint around quite a bit.

8:00 pm Exercise 3: Dumbbell Lateral Shoulder Raise: 3 sets / 20 reps / 90 sec rest (35lbs) - It got a little too late for 5 sets.

11:00 pm 20 minutes of deep stretching

I ended up spreading the exercises over the course of a few hours again. I wanted to do more work in one session but I had to get some errands and some packing done before softball. Tomorrow, Nicole and I both have to work, so we had to get most of our various tasks done today.

I think tomorrow will likely be a cardio / flexibility focused day. Other than the circuit last night, I haven't done anything that has really got me sweating. My cold kind of put my lungs on the shelf for a couple days. I think getting a good sweat from some intervals would be pretty satisfying before sitting 8 hrs on a plane. I'm also feeling pretty tight, so a good deep stretch, especially in my hips will be very helpful.