23 NOV: Abs & Arms: strength day
Well, just as you'd expect, all you get from a day like this is local soreness and fatigue in your arms. There is no metabolic conditioning, no gut-spilling systemic fatigue. Just biceps and triceps. Pffff. Well. I gotta do what I gotta do. Enough complaining. Here's what I did.
- Russian twist: 15lb x 10, 12
- Leg raise off bench: 20, 25 (I forgot the ab wheel at home)
- Bicep tricep superset:
a. Skull crusher: 95 x 4, 4, 4, 4, 4, 4
b. Barbell curl: 95 x 3, 3, 3, 3, 3, 3 - Tricep cable pushdown: 100 x 22
- Nautilus curl: 70 x 23
- Stepmill: 4 mins @ level 8 (legs still haven't recovered from all the running. WTF?)
- Treadmill: 8 mins @ 5mph
6 & 7 were just going to get some minor cardio in since I missed the RunTex group training. I wasn't able to leave work early enough to get there. I have to say, my legs could use the rest.
Wednesday will be some yoga before bed, but THAT'S IT!
In the future, If I can't get to RunTex on Tuesday, I'll just do a Defiant CF WOD.
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