11.2.09 Day 1
I am going to track and post my daily fitness routine to help measure my progress towards my fitness goals. I encourage any helpful insights or comments that could help supplement my workouts. Today I went to the gym after work for a full-body session which went as follows:
Warm up with pull-ups and push-ups ~5 mins
- 1-Arm DB presses: 4 sets using 50lbs, 65lbs, 70lbs x2, and DS 2-Arm presses with 45lbs (rep ranges 12-9)
- Lat Pull-down vary grips 4 sets using 120lbs x2, 140lbs, 160lbs, and DS 50lbs standing pressdowns (rep ranges 10-12) ~20 mins
- Triset: 5 rounds with no/little break completing all 3 exercises continuously: using 75lbs complete 10 overhead presses, 10 front squats, and 10 deadlifts ~7:30 mins
- Triset: 5 rounds with no/little break completing all 3 exercises continuously: complete 10 body weight pull-ups, 10 body weight dips, and 10 single arm DB (30lbs) curl combination shoulder press~ 13:00 mins
- Ab work including circuit training, planks, and floor work ~10:00 mins
- Exhaust cycling between DB presses (45lbs), single leg DB curls (30-20lbs), shrugs (75lbs), and diamond push-ups for 10-20 reps of each exercise, continue cycling for 3 or 4 rounds~15 mins
My total workout was a little over an hour and soaked with sweat. I really enjoyed incorporating more circuit training techniques which will definitely improve muscular endurance. My heart was beating wildly and I had a hard time catching my breath after both 5 round circuits. Depending on what tomorrow brings, we will see if I rest up or get after it in the gym.
-tp
