Richard Gibney's 365 Days of Fitness: Day 339

Day 339 Well after the charity bike ride yesterday, my right hip flexor and adductor were really angry today. I've done a lot of workouts this year, but cycling at 140+ rpm for 30 minutes was not one of them. Oh well it was for a good cause and we raised a lot of money. As a team we raised over 9,000 dollars.

I was thinking about doing some Olympic lifting today, but because my hip flexor was feeling kinked up from the bike, I decided to give my lower body a break. Instead, as I have many times this year, I defaulted to some good old fashioned biceps and triceps work. I also gave a little bit of focus to some rotator cuff and upper back work to balance out the bench pressing I did yesterday.

Today's Workout:

Superset 1:

A1. Dumbbell External Rotation (Elbow on Preacher Bench) 3 sets / 10 reps per side / 60 seconds rest - 20lbs

A2. Rope Face Pull 3 sets / 10 - 12 reps / 60 seconds rest - 50lbs

Superset 2:

B1. Ez Curl Standing Barbell Curl 4 sets / 6-8 reps / 60 seconds rest - 95lbs

B2. Tricep Pushdowns 4 sets / 6-8 reps / 60 seconds rest - 140lbs

Superset 3:

C1. Dumbbell Bicep Curls 4 sets / 8-10 reps / 60 seconds rest - 45lbs

C2. Overhead Tricep Rope Extension 4 sets / 8 reps per side / 60 seconds rest - 60lbs

My hip flexor felt a lot better by the end of the day. I think I should be good to go tomorrow for a good lower body workout. I missed out on doing some Olympic lifts today, so I'm hoping I can make up for it tomorrow.

On top of lifting some weights, I'm helping a friend move into his new house tomorrow. I've done my share of moving, but this should be an interesting challenge, seeing as it's supposed to be -25 tomorrow. We're Canadians and we're supposed to be ok with the cold, but he's originally from South Africa and my family is from Ireland. Our chances of survival may be in question.