Richard Gibney's 365 Days of Fitness: Day 244

Day 244 I managed to fit in a lot of exercise today. I got back into the gym for lifting. My left arm has been bothering a little bit. The bicep injury from last week is pretty gone but my shoulder is a little stiff and sore during certain movements. I was determined to move some weight but didn't want to injure anything so I my plan was to keep the weights on the light side and if necessary abandon an exercise if it didn't feel quite right.

Today's Workout:

Part 1: Lift Session

Exercise 1: Hang Snatch 3 sets / 6 reps / 2 min rest Set 1: 100 lbs x 6 Set 2: 100 lbs x 6 Set 3: 100 lbs x 6

Exercise 2: Squat Snatch 2 sets / 4 reps / 2 min rest Set 1: 115 lbs x 4 Set 2: 115 lbs x 4

Exercise 3: Bench Press 4 sets / 10 - 12 reps / 90 sec rest Set 1: 135 lbs x 12 Set 2: 155 lbs x 12 Set 3: 185 lbs x 10 Set 4: 185 lbs x 10

Exercise 4: Front Squat 4 sets / 6 - 8 reps / 90 sec rest Set 1: 135 lbs x 8 Set 2: 135 lbs x 8 Set 4: 135 lbs x 8

I didn't move any earth shattering weights but it was satisfying to get under the bar. As I mentioned earlier my left arm has been a little cranky but I wanted to keep using it. I was confident that if I backed off a bit that I could work through it. Thankfully it seemed to hold up pretty well today. That being said I think I'll still get in for some active release as soon as I can get an appointment.

I was feeling pretty energetic today, so later a couple hrs after lifting weights I joined in with my group for what turned out to be a really thorough thrashing.

Part 2: Conditioning Session

Section 1: Sub Max Sprints 40 metres x 10 @ 70% (Jog back, 30 sec rest)

Section 2: Med Balls Exercise 1: Squat Chest Pass x 30 reps Exercise 2: Vertical Toss 5 reps x 3 sets (30 seconds rest) Exercise 3: Side Med Ball Toss 20 reps per side

Section 3: Circuit 500 metre Sprint (100 metre hill sprint at the end) x 4 After Set 1: Burpees x 25 After Set 2: Lunges x 50 After Set 3: Push-ups x 75 After Set 4: Squats x 100

This was our last workout of the summer session. It was a hard one and I'm happy to say that a lot my group kicked my butt. I did well during the exercises but they crushed me during the running.

Tomorrow Nicole and I are going to New York for our friend's Ryan and Tanya's wedding. It will be a blast I'm sure but as usual the travelling presents a challenge for getting in the workout. Luckily our hotel has a gym which will be really handy. I don't see most of the days being a problem but tomorrow will be a little tricky. Our flight gets in around 5 pm, then we have to be at a party at 7. If we can get our bags and to our hotel by 5:45 I think we'll be lucky. This won't leave me a lot of time to get in a workout, so we'll see what happens. We do have a 2 hr layover in Montreal airport. I may have to come up with an airport workout.