Sunday, December 15, 2019
December 2019 Workout Check-In
So I did get my December run challenge in. I think I set it too late into the year. I was probably as ready for this in August as I was now in December. I'll put in more outdoor time as I can.
Last meet in April I took the week off afterwards. This time I started with lighter lifting. I hope that will help me with the next set of goals.
Besides the cardio on Monday, Wednesday, and Friday I lifted the usual Tuesday, Thursday, and Saturday. Saturday after running was definitely a challenge. In the future I'll add outdoor runs to the PR and Goals page. I'll update that page tonight as well.
Tuesday:
Squats 135x10 for 3 sets
Dumbbell Side Bends 15lbs x 10 on each side for 3 sets
T-Bar Row 35x15, 30x15, 25x15 all done with minimal rest, just enough to remove the weight and write the last set down
Leg Curl 60lbs x 10, 55x10, 50x10 with the same short breaks
Pull-ups three sets of 1, the bicep recuperation break has had an impact. I'll be getting it back up to speed as quick as I can
100 Push-ups and stretching
Thursday:
Bench 135x10 for 3 sets
Incline Bench 95x10 for 3 sets
Overhead 65x10, 55x10, and 45x10 with only breaks for removing weight and noting it down
Face Pulls 10lbs x 15 for 3 sets
Sit-ups 3 sets of 10
Back Extension 10, 10, and 15
100 Push-ups and stretching
Saturday:
Deadlift 185 for 8 for 3 sets
Hammer Curls 20x8, 15x12, 10x15, and 5x40
Face Pulls with an overhead press 10lbs for 3 sets of 10
Leg Press 130x12, 12, nd 15
Back Extension with 10lbs for 3 sets of 15
100 Push-ups and stretching
KEEP GRINDING!!
Last meet in April I took the week off afterwards. This time I started with lighter lifting. I hope that will help me with the next set of goals.
Besides the cardio on Monday, Wednesday, and Friday I lifted the usual Tuesday, Thursday, and Saturday. Saturday after running was definitely a challenge. In the future I'll add outdoor runs to the PR and Goals page. I'll update that page tonight as well.
Tuesday:
Squats 135x10 for 3 sets
Dumbbell Side Bends 15lbs x 10 on each side for 3 sets
T-Bar Row 35x15, 30x15, 25x15 all done with minimal rest, just enough to remove the weight and write the last set down
Leg Curl 60lbs x 10, 55x10, 50x10 with the same short breaks
Pull-ups three sets of 1, the bicep recuperation break has had an impact. I'll be getting it back up to speed as quick as I can
100 Push-ups and stretching
Thursday:
Bench 135x10 for 3 sets
Incline Bench 95x10 for 3 sets
Overhead 65x10, 55x10, and 45x10 with only breaks for removing weight and noting it down
Face Pulls 10lbs x 15 for 3 sets
Sit-ups 3 sets of 10
Back Extension 10, 10, and 15
100 Push-ups and stretching
Saturday:
Deadlift 185 for 8 for 3 sets
Hammer Curls 20x8, 15x12, 10x15, and 5x40
Face Pulls with an overhead press 10lbs for 3 sets of 10
Leg Press 130x12, 12, nd 15
Back Extension with 10lbs for 3 sets of 15
100 Push-ups and stretching
KEEP GRINDING!!
Comments:
<< Home
Well done. :)
It's crazy to see how lifting less is so much easier to manage. I usually do deloads of 80% or 90%. Even at 90% the weight feels so might lighter.
I'll do a two week deload in about a month, then transition to diet and exercise for fat loss. Looking forward to it.
When's the next meet? What are your goals? :)
Post a Comment
It's crazy to see how lifting less is so much easier to manage. I usually do deloads of 80% or 90%. Even at 90% the weight feels so might lighter.
I'll do a two week deload in about a month, then transition to diet and exercise for fat loss. Looking forward to it.
When's the next meet? What are your goals? :)
<< Home
