Richard Gibney's 365 Days of Fitness: Day 330
Day 330 Today's Workout:
Today's Workout was rather extensive. I started off with a simple workout to finish up what I didn't get to yesterday, then somehow by the end of the day I had finished 3 workouts.
Session 1:
Yesterday, I ran out of time and didn't get to all of my planned exercises. I wanted to get in enough upper back and shoulder exercises to counterbalance the chest and pushing exercises. I was going to throw these into a workout later on in the day but I had an unexpected opening in my day when I forgot I had rescheduled a client. I decided to throw in these extra shoulder exercises in a quick 30 minute session.
Exercise 1: Barbell High Pull 4 sets / 8 reps / 90 seconds rest (95lbs)
Superset
Exercise 2: Lateral Dumbbell Raise 4 sets / 12 reps / 60 seconds rest (30lbs) Exercise 3: Seated Rope Face Pull 4 sets / 12 reps / 60 seconds rest (85lbs)
Session 2:
About and hour after my first session, my client Ryan and I got together again for a workout. I decided that some deadlifts would be a good idea. Up to this point I hadn't done much hamstring work, so I thought I should fill in the gap. On top of the deadlifts, we also did some more short rest upperbody work. It's pretty cool how you can really jack up the heart rate with some simple bicep and triceps exercises if you keep the rest really short.
Exercise 1: Barbell Deadlift 5 sets / 8 - 10 reps / 90 seconds rest Set 1: 135lbs x 10 Set 2: 135lbs x 10 Set 3: 185lbs x 10 Set 4: 185lbs x 10 Set 5: 185lbs x 10
Superset 1:
Exercise 2: Tricep Pushdowns 4 sets / 12 reps / no rest (115lbs) Exercise 3: Ez Curl Bicep Curl 4 sets / 12 reps / no rest (75lbs)
Superset 2
Exercise 4: Single Arm Overhead Tricep Extension (Cable) 3 sets / 12 reps per side / no rest (45lbs) Exercise 5: Alternating Dumbbell Bicep Curl 3 sets / 12 reps per side / no rest (35lbs)
Session 3:
As I mentioned yesterday, tonight I had my conditioning group. I was on the fence as to whether or not I would join them. I had done quite a bit of work already earlier in the day, so I wasn't sure if I needed to. As we got started I was pretty resigned to not joining in, but I had one extra guy show up at the last minute. Because our session required pairs, I joined in to round out our numbers.
Exercise 1: Partner Back Squats (135lbs) - 50 reps in as few attempts as possible Attempt 1: 30 reps - Rest period = time it took for my partner to do their attempt Attempt 2: 20 reps
Superset: Partners Alternated Exercises
Exercise 2: Chin-ups 4 sets / 10 reps / no rest (40 reps total) Exercise 3: Push-ups 4 sets / 20 reps / no rest (80 reps total)
Cardio 1:
Versa Climber: 200 feet (1:08)
Cardio 2:
Rowing Machine: 300 Metres (0:56)
By the time I got home I was pretty fired. The accumulated work over the day really added up, especially the last session. The 135lbs squats were not overly heavy, but the high reps was very tiring. After doing 30 reps in a row I felt like I had sprinted 400 metres. The cardio components by themselves would not have been crazy difficult, but the muscular fatigue left over from the strength components made things really tough.
Needless to say, I earned my calories today. When I got home I gorged myself on my this delicious chicken stew that Nicole had made the other night. My appetite has been pretty out of control lately. Oh well a good thing I get fed really well. Tomorrow, will likely have to be dialed back a little bit. A simple aerobic flush on the bike might be on the agenda.