Richard Gibney's 365 Days of Fitness: Day 264
Day 264 I felt pretty much good as new this morning. I really wanted to get my momentum back and start working hard again. I had avoided doing anything cardio intensive over the last few days because I couldn't breath very well, so I had focused mostly on strength. My hope was that today I could do a little of both.
For my workout today I did a did a strength workout with my client Ryan then joined my conditioning group for a some metabolic circuit work in the evening. The strength work was pretty straight forward, although my shoulder was a little sore. The cardio stuff would be a bit of a surprise.
Today's Workout:
Exercise 1: Kettlebell Swing 2 sets / 50 reps / 60 seconds rest (16 kg)
Exercise 2: Bench Press 5 sets / 8 - 10 reps / 2 min rest Set 1: 135 lbs x 10 Set 2: 165 lbs x 10 Set 3: 205 lbs x 4 (Shoulder didn't like this) Set 4: 165 lbs x 10 Set 5: 185 lbs x 8
Exercise 3: Seated Cable Row 5 sets / 8 - 10 reps / 2 min rest Set 1: 140 lbs x 10 Set 2: 160 lbs x 10 Set 3: 180 lbs x 8 Set 4: 180 lbs x 8 Set 5: 180 lbs x 8
Exercise 4: Dumbbell Shoulder Complex (Forward Db Raise, Lateral Db Raise, Reverse Db Fly) 3 sets / 10 reps per side / 60 seconds rest (17.5 lbs)
Conditioning Group:
Part 1:Treadmill Partner Sprints: 1 mile Total / Partner switches off every 10th of a mile Interval 1: 10 mph Interval 2: 12 mph Interval 3: 13 mph Interval 4: 14.5 mph Interval 5: 15 mph
Part 2: Partner Circuit 1. Barbell Push Press x 50 (65lbs) / Box Jumps x 30 2. Chin-ups x 30 / Kettlebell Front Squat x 40 (16kg x 2) 3. Rowing Machine 300 metres / Burpees x 20 4. Push-ups x 50 / Squat Jumps x 75
The conditioning workout actually went really well. I paired up with my client Dave, who happens to be a professional squash player. This meant the pace was going to be quite high. Dave is really fit so I had my work cut out for me keeping up with him.
In the end I did really well. My lungs didn't feel too bad and my energy levels lasted through out the workout. I was a little worried I may have pushed too hard too soon but I feel great. I'll back off a little bit tomorrow to make sure I recover.