Went for a 1.5 Mile walk this morning and again this afternoon since we were going out for dinner.
Monday Jul 13 - Strength Leg Day
ATG Squats 5x5x200w160/140
Calf Raises 5x5x245w170
EZ Curls 5x5x90
Reverse Lunge 5x3Ex105w75
Farmers Walks 8x75xHalf Gym
Hip Thrusts 5x5x155
Kneeling Cable Chop 5x3Ex42.5
Squat motivation song today was: Coming Undone by Korn
Workout duration 1:32, last day of the seven exercise routine I start the new six exercise one tomorrow. My iPod ran out of batteries almost immediately, apparently it doesn’t hold a charge over the weekend any more. Easy listening gym music and leg day don’t go well together, grrr.
Went for a 1.5 Mile walk last night.
Tuesday Jul 14 - Volume Pull Day
Bent Row 4x10x140
BTB Shrugs 4x10x90
Pullups 4x10x-55 (assisted)
Strict Wide Upright Row 4x10x65
Deadlifts 4x10x180w145
Face Pulls 4x10x65
Workout duration 1:16. New routine was shorter today but I still felt like I got plenty of work in. Well see how it goes for the rest of the days.
Wednesday Jul 15 - Volume Push Day
Military Press 4x10x95
Flat Bench 4x10x135
Chest Dips 4x10x-55 (assisted)
BNS Wrist Roller 4x3Ex40
Pallof Press 4x4Ex30
HIIT Elliptical 30 sec intervals, level 19, 60 calories 3:56
Workout Duration 1:05. Ok, that’s much better, we’ll see how long leg day is tomorrow. Had to stay up late last night to take the dog to the vet so my morning workout got moved to evening after work. Felt weak today, not sure if it was because of the offset sleep pattern or what but press and bench were a grind.
Walked 2.4 miles tonight.
Thursday Jul 16 - Volume Leg Day
ATG Squats 4x10x150w105
Calf Raises 4x10x205w145
Superset EZ Curls 4x10x70 AMRAP Reverse 6x50
Reverse Lunges 4x4Ex85
Hip Thrusts 4x10x140
Side Planks w/hab 4x8x17.5
Squat motivation song today was: 5 to 1 by the Doors
Workout duration 1:19. Ok, time was good through the volume cycle, we’ll see how strength goes. Felt better this morning than I did last night, workout went pretty well though obviously it’s leg day so I was tired by the end.
Overall I’m happy with the new six exercise setup. I think I’m going to make one small change and move abs between press and bench on push day. I like the pre-exhaust but being that close together is a bit too much.
Friday Jul 17 - Strength Pull Day
Bent Row 5x5x175w125
BTB Shrugs 5x5x115
Pullups 5x5xbw
Strict Wide Upright Row 5x5x90w65
Deadlift 5x5x230w185/160
Face Pulls 5x5x72.5
Workout Duration 1:23. Felt pretty good this morning, weights were moving well on nearly every exercise.
1.5 Mile walk Friday Night
2.4 Mile walk Saturday morning.
2.4 Mile walk Sunday morning.