Splattered Angst

I surprised myself with the tough guy statements coming out of my mouth this morning when my workout partner and I were on the patio area of the gym doing walking lunges. Yeah … he was not going all the way down and I thought tossing that turd would motivate! Such tongue in cheek comments certainly keep things entertaining. Things with the new workout partner are going well and he is keeping with it.

I’m currently being careful when it comes to movements that engage the low back … strained it some a couple of weeks ago. As long as I can feel in the right places the next day that I worked it [i.e., its SORE on some level], I figuring it was a workout that was worth it. I am switching things are around regularly. I might go as far was swapping out exercises every week.

Here is the current workout:

Monday
Abs and Core/Major Aerobics [4 Sets of each]

Hanging Crunch vs Oblique Crunch
Ball Crunches
Oblique Plank vs Flat Plank

Tuesday
Chest and Triceps 2 x 15
Dips
Tricep Push Down
Incline DB Press
DB Behind the head Tri Press
DB Bench Press

Wednesday
Legs:  2 x 1 5
Leg Extensions [1 Warm up set]
Bar Bell Squat [1 Warm up set]
Leg Press
Weighted Walking Lunges
Calves:
Smith Machine Calve Raises

Thursday
Back and Bicep 2 x 15
Close Grip, Palms Forward, Pull Ups
Seated Bicep Curl
Wide Grip Chest Supported Row
DB Pull Over
Preacher Curl

Friday
Abs and Core/Major Aerobics
3 Sets
Decline Set Ups [Weighted] vs Ball Crunch
Floor Wipes [155lbs]
Oblique Plank vs Flat Plank

Saturday
Push Pull: Shoulders/Traps:
HIT 2 x 15
Smith Machine Behind the Neck Mil Press [1 Warm Up]
Incline Rear Delt Cable
Upright Rows
DB Seated Side to Front Lateral
DB Shrug

Sunday
Stretching/Major Cardio
Hanging pull for Back and Chest
Bicep stretch
Truck Hang Downs
Cats and Dogs
Dirty Dogs [Individual Leg Lifts]
Hip Extensions w/ Leg Lifts
Quad Stretch
No Weight Squats w/Hold
Rotator Cuff Stretch [Front of hand on Lat, Pull Elbow Forward]
Bird Dogs [opposing arm and leg – up]
Downward Facing Dog [Butt up; head down]

Continue to be relentless out there …

This entry was posted on Wednesday, June 25th, 2008 at 7:54 am and is filed under Training. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.