Thursday, June 2, 2011

Weight Workouts Are EASY!

These are the first weight workouts that I've done in over 2 months. I held back a little the first day because I didn't want killer DOMS. Turns out I didn't get sore at all from it. Looks like the Body Rock workouts have kept me in excellent shape for traditional weight lifting workouts.

Tuesday, May 31st - Horizontal Push/Pull

Super Set - 5 sets, 5 reps, 311 temp, 90 seconds rest
A1. T-Bar Rowns: 30x5, 35x5, 35x5, 35x5, 35x5
A2. Flat Dumb Bell Press: 25x5, 30x5, 30x5, 30x5, 30x5

Super Set - 3 sets, 8 reps, 301 tempo, 60 seconds rest
B1. Cable Row: 60x8, 70x8, 80x8
B2. Incline Dumb Bell Press: 20x8, 20x8, 25x8

3 sets, 12 reps, 321 tempo, 60 seconds rest
C. Buso Ball Crunches: 12x12, 12x12, 12x12

Wednesday, June 1st - Light Legs/Arms

Super Set - 3 sets, 10 reps, 301 tempo, 60 seconds rest
A1. Leg Extensions: 50x8, 70x8, 70x8
A2. Lying Hamstring Curls: 40x8, 45x8, 50x8

Superset - 5 sets, 5 reps, 311 tempo, 90 seconds rest
B1. Seated Dumbbell Curls: 20x5, 25x5, 25x5, 25x5, 25x5
B2. Dips: BWx5, BWx5, BWx5, BWx5, BWx5

Superset - 3 sets, 8 reps, 301 tempo, 60 seconds rest
C1. EZ-Bar Curls: 26x8, 26x8, 36x8
C2. EZ-Bar Lying Tricep Extensions: 26x8, 26x8, 36x8

My back and chest didn't get sore at all, but my arms are pretty shot from yesterday. These workouts feel super easy after Body Rock. I'll have to push harder next time.

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