Last day of Switch-Up Week — High reps
MOJO…….THE RETURN. Finally had it going during the workout this morning. It was a doosy! 
I felt great, so I did a switch-up within a switch-up. I wanted to push it & burn some calories, since I had another cheat last night. But I think the fog of mental burnout is already starting to clear. I had my first real good night of sleep of the week last night, & I’m stoked about leaving for the beach shortly for 4 days of R & R. Had a brief detour, but I’m back on the highway to ABS CITY. No harm, no foul on the cheats. Been eating clean & low carb otherwise.
The extra switch-up this morning was to do interval sprints for cardio before hitting legs. I don’t see it interfering with the lifting since this week is high reps. I’ve decided to start an alternating cycle next week, for the next 2 or 3 months. I will do heavy weights next week, then high reps the following week, then back to heavy again, and so on. We’ll see where that gets me going into Fall.
Y’ALL HAVE A GREAT REST OF THE WEEK & WEEKEND.
WORKOUT TODAY — LEGS:
(High reps: 18-20 reps, 45-60 sec’s rest)
CARDIO: 5 min’s of warmup sprints. Then 30 min’s of interval sprints on the treadmill. Heartrate 160-175. Felt like puking the last 5-10 min’s, but felt GREAT.
– Smith Machine squats (4 sets)
– Hack Squats (3 sets)
– Standing calf raises on hack machine (4 sets)
– Leg extensions (3 sets)
– Leg curls (3 sets)
OBLIQUES: Side bends w/ 25 lb wt (4 sets each side, 10-15 reps)
Just getting to the gym IS a successful workout!
July 23, 2009 at 6:36 am
Glad to hear that the fog has lifted. Great work today. I’m worn out after reading it. Have a blast at the beach.
July 23, 2009 at 7:29 am
Great leg workout Al. 30 minutes of interval sprints is some serious cardio - keep that up and you’ll be getting to ABS City sooner rather than later!
July 23, 2009 at 8:13 am
that cycle you’ve decided to do should take you all the way to Abs City! have fun at the beach with the fam!
L
glad you are feelin better too
July 23, 2009 at 9:24 am
Have a fun getaway!
I like to cycle things too so I’ll be interested to see how it goes for you.
July 23, 2009 at 9:49 am
30 mins of sprints…then all that leg work? Great workout Al. The whole thing looks cardio to me. Keep rippin it up and have fun being a beach bum.
July 23, 2009 at 10:03 am
Great job with the interval sprints and really pushing yourself. You are on your way to Abs City for sure! And I like that you did obliques again
Have a great time on your beach trip!!
July 23, 2009 at 4:29 pm
Nice workout! Interval sprints before legs…ouchies!
July 24, 2009 at 10:07 am
Hope you have a GREAT vacation. Going to ABs city? With all that cardio, you belong there! lol!
July 25, 2009 at 8:17 pm
Sounds like a good plan. I’ve been trying to change up my workouts also but putting more focus on my diet cause I think that’s where I am going to get results. Hope the beach is a good time for you!!
November 12, 2009 at 7:44 am
Christmas will come soon, It’s also a good time of the major businessmen to discount shopping in the big year-end shopping season, looking at the major brands of a diversity of footwear, Have you got an idea that which boots you want to give a pair of <a><strong>Christmas gift</strong></a>?
Realugg recently introduced many new styles od *** boots for your<a><strong> Christmas gift</strong></a>,like<STRONG><A>*** Bailey Button Boot</A></STRONG> ,<a><strong>*** Women’s Mayfaire</strong></a>,<a><strong>*** Women’s Classic Argyle Knit</strong></a>,<a><strong>*** Tall Stripe Cable Knit</strong></a>.
welcome to www.linkboots.com to choose your favorite <a><strong>Christmas gift</strong></a>.