Richard Gibney's 365 Days of Fitness: Day 328

Day 328 My first workout of the day was another crazy 8 session (http://richardgibney.com/?p=846). A few days ago I used this protocol for some shoulder and arm work.  I was hoping to do both upper push, as in chest exercises, and upper pull, but I ran out of time. My shoulders were feeling the Olympic lifts from yesterday a little bit so I decided to focus exclusively on exercises for back.

Today's Workout:

Afternoon Session: Upper Body Pull (Crazy 8's)

Exercise 1: Chin-ups 4 sets / 8 reps / 30 seconds rest (Body Weight)

Exercise 2: Technogym Lat Pulldown 4 sets / 8 reps / 30 seconds rest (140lbs)

Exercise 3: Wide Grip Seated Row 4 sets / 8 reps / 30 seconds rest (130lbs)

Exercise 4: Reverse Cable Fly 4 sets / 8 reps / 30 seconds rest (20lbs)

A few hours after my strength session, I joined my group for a really tough metabolic circuit. The idea was to set a specific time frame and try your best to fit as much volume of work within that time frame.

Evening Session: Metabolic Circuit Complete as many round of the following circuit in 25 minutes.

• 25 Calories (Spin Bike)
• Burpees x 5
• Push-ups x 10
• Squats x 15
• Squat Jacks x 20
• Lunges x 30 (15 per side)

I missed completing 6 rounds by about 10 lunges.

This was a really tough workout. The tricky part was knowing how to pace yourself. If you went too hard on the bike, doing the exercises was more difficult and vice versa. By the time I had finished 2 rounds my quads were ready to explode. I guess the fact that I pushed my legs pretty hard yesterday didn't really help. All in all though this workout was really fun in a kind of fun in a masochistic kind of way.