Week 1 - Alternating cycle: Heavy vs High Reps
Tried a different gym this morning. My daughters had a sleepover at a friend’s last night, so my wife & I were able to hit the gym together this morning. We don’t workout at the same gym, so I went as her guest at the Y. I workout at Golds, which opens earlier & has better locations for me. Lifting felt so-so today. I just now realized that I forgot to do dropsets, since I was in an unfamiliar weightroom & focused on finding the equipment I wanted to use. But cardio was good. I’m hobbling slightly, so I definitely re-strained the calf muscle. Sprint runs are out for sure, for a few weeks. As Ledford45 would say, I will just have to "adapt & overcome".
WORKOUT TODAY — BACK:
(Heavy: 5-8 reps, 45 sec’s rest)
– Rows, alternated w/ bentover DB rows (5 sets ea)
– Wide grip cable pulldowns, alternated w/ bentover barbell rows (3 sets ea)
– Close underhand grip cable pulldowns, alternated with underhand grip bentover barbell rows (3 sets ea)
CARDIO: 25 min’s HIIT on elliptical. Heartrate 155-170.
ABS: 3 sets of crunches w/ 25 lb wt, each superset with side crunches w/ no wt. Then 3 sets of knee to chest raises in the Roman Chair.
Just getting to the gym IS a successful workout! 
July 29, 2009 at 7:34 am
HOW OLD ARE YOU???? SPRINTS….NOT! COMON’ AL REALLY. I saw a guy in my FITNESS CENTER doing those on the treadmill a few months back & thought, "MAN, that looks FUN" OH, WO is ME. After a BAD leg w/o and the worst back pains since 2001, I decided "NO MORE". Strictly light eliptical & cycling for me!
July 29, 2009 at 9:55 am
U rock, dude. Adapt and overcome.
July 29, 2009 at 11:31 am
Are you alternating by workout or by week?
November 12, 2009 at 7:42 am
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