Richard Gibney's 365 Days of Fitness: Day 343

Day 343 As I mentioned yesterday, my plan was to make today’s workout a good one.  I took it a little easier on the weekend, so that my energy would be topped up. I’ve been slowly trying to get back to lifting some heavy loads. Things have been going well, so with today being a good day to push the envelope I decided to challenge myself a little more.

Today’s Workout:

Exercise 1: Barbell Push-Press 4 sets / 10 reps / 2 min rest Set 1: 95lbs x 10 Set 2: 115lbs x 10 Set 3: 115lbs x 10 Set 4: 115lbs x 10

Exercise 2: Hexagon Deadlift 4 sets / 6 – 8 reps / 2 min rest Set 1: 150lbs x 8 Set 2: 220lbs x 8 Set 3: 240lbs x 8 Set 4: 260lbs x 8

Superset

Exercise 3: Extended Chin-up Set

4 sets / * / no rest - Wide Grip x 6-8 (rest 10 sec) - Underhand Grip to failure (rest 10 sec) - Neutral Grip to failure (go to exercise 4)

Exercise 4: Barbell Overhead Walking Lunge 4 sets / 10 reps per side / 2 min rest Set 1 through Set 4: 80lbs x 10 per side

Metabolic Conditioning

Battle Ropes:

Snap Downs: 4 sets / 20 reps / 30 seconds rest

It wasn't exactly a superhuman effort, but I threw around a decent amount of weight. My back withstood close to 300lbs on the deadlift and felt great. The push-presses weren't super heavy but I managed to move the bar with some power and speed which felt really good. With 3 weeks left to go until the end of the year, things are shaping up nicely for a strong finish.

Today was pretty light on the cardio. On top of getting stronger, I want to push my conditioning as well. I've been dabbling with the versa climber with some of clients lately. I think tomorrow, I might subject myself to the same torture. It's really not a lot of fun, but for conditioning few other methods are as effective.