Day 1: Chest and Back Workout. I've done this routine many times throughout the past years and it is a great workout that really works you if you put the work into the routine. One thing that I struggled with in the past is doing the ab ripper x right after the workout, so this time I got smart and did ab ripper first. That turned out to be a good decision since it was a pretty good workout. After the chest and back workout I felt great. Here are my results from the workout.
ROUND 1
Regular Push Ups 50
Wide Pull Ups 9-20
Military Push Ups 30
Underhand Pull Ups 9-18
Wide Push Ups 33
Close Grip Pull Ups 8-15
Decline Pushups 24
Heavy Pants 10x35lb
Diamond Pushups 29
Lawn Mowers 12x35
Dive Bombers 16
Back Flys 10x15lbs
ROUND 2
Regular Push Ups 40
Wide Pull Ups 6-17
Military Push Ups 26
Underhand Pull Ups 8-18
Wide Push Ups 28
Close Grip Pull Ups 7-15
Decline Pushups 22
Heavy Pants 10x35lb
Diamond Pushups 21
Lawn Mowers 12x35
Dive Bombers 16
Back Flys 12x20lbs
When I list a pullup exercise as 9-20, like i did in round one of wide grips, it means I was able to do 9 regular wide grip pullups and 20 total pullups (11 with chair assistance). I feel great after this workout. I did a total of 338 total pushups and 103 pullups (47 without chair assistance). Finally the workout results per my heart rate monitor were
1 hours 11 minutes 7 secounds.
Max Hrt Rate 80%, 151
Avg Hrt Rate 59%, 110
Calories Burned 460
55% Fat
One last additional note, I've been training for a half marathon for this coming weekend. With that said I will substitute my runs for the plyometrics routine and I will not be doing the Legs portion of the Legs and Back Routine for this Friday. After Sunday in Week 2 I will put Plyo back in and legs back into the workout.
Jessman
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