Richard Gibney's 365 Days of Fitness: Day 311
Day 311 I woke up this morning feeling very stiff from my lifting session yesterday. I took advantage of every client's training session today by joining in with their stretching and rolling. This helped loosen me up a bit but I've come to terms with the fact that I'm going to be feeling this way for at least another day.
I thought about hopping on the bike to work on some of the junk in my legs but I was feeling pretty cardio lazy, so I just did some upper body work and avoided using my legs all together. Probably not what I needed but at least I got something in.
Today's Workout:
AM Session:
A1. Dumbbell External Rotation (Elbow on Preacher Bench) 3 sets / 10 - 12 reps per side / 60 seconds rest / 301 tempo (12.5 x 12, 15 x 12, 15 x 12) A2. Dumbbell Low Trap Raise 3 sets / 10 - 12 reps per side / 60 seconds rest / 2011 tempo (12.5 x 12, 15 x 12, 15 x 12)
B1. Kettlebell Forward Raise 3 sets / 10 - 12 reps / no rest / 301 tempo (6kg x 12, 6kg x 12, 6kg x 12) B2. Reverse Machine Fly 3 sets / 10 - 12 reps / no rest / 3011 tempo (50 x 12, 70 x 12, 70 x 12)
C1. Lateral Dumbbell Raise (20 x 15, 20 x 15, 25 x 15) 3 sets / 12 - 15 reps / 60 seconds rest / 301 tempo
I decided to cut this workout a little short and get some lunch. With the way my day was shaping up I felt getting some food took priority of doing more exercises. After lunch and a couple more clients, I went back to the weights and finished up with a few sets of biceps and triceps.
PM Session: Arms
A1. Skull Crushers (Cambered Bar Tricep Extension) 4 sets / 10 - 12 reps / no rest / 301 tempo (65 x 12, 75 x 12, 75 x 12, 75 x 12) A2. Barbell Curl 4 sets / 10 - 12 reps / 60 seconds rest / 301 tempo (60 x 12, 80 x 12, 80 x 12, 80 x 12)
B1. Tricep Rope Pulldown 3 sets / 10 - 12 reps / no rest / 401 tempo (85 x 12, 110 x 12, 110 x 12) B2. Dumbbell Hammer Curl 3 sets / 10 - 12 reps / 60 seconds rest / 301 tempo (35 x 12, 35 x 12, 35 x 12)
Well the weekend is here. Nicole and I are catching a flight to Vancouver Island this evening. I'm looking forward to getting away for a couple days. It's been a busy fall. Work has been rolling along full steam for the last couple months. So, even though it's only for a long weekend, a change of scene will still be really nice.