14 MAR: lifting

I was pressed for time on Monday, so I skipped the 5-15 mins of cardio

Dumbbell Complex:
This is a nice change from barbell complexes because the load is lighter and the range of motion only limited by your creativity. This particular complex was one of the more gruelling that I have done. I did 4 sets total; two for left arm and two for right. One complete set for my left, then right, then left again, then right again.

a. Turkish get-up: 30 x 5, 5, 5, 5
b. 1-arm snatch: 30 x 8, 8, 8, 8
c. 1-arm arc-row: 30 x 8, 8, 8, 8
d. 1-arm Cross-body hammer curl: 30 x 8, 8, 8, 8
e. Two-arm dumbbell swing: 30 x 8, 8, 8, 8


Strength work:
I'm still sticking with 3 full-body workouts a week, but this is the last week of 10-12 rep range. I am done rehabbing and can tell my back and hamstring are ready to get pushed a bit harder.
  1. FBGM: 75 x 12, 12, 12
  2. Leg press: 270 x 18, 18, 20
  3. Rope grip row: 75 x 12, 12, 12
  4. Neutral grip pulldown: 120 x 12, 11, 12
  5. Incline db bench press: 50s x 10, 10, 10, 10

Not too shabby. The DB Complex gassed me, but I recovered in about a minute and went straight into the strength work with no issues. I'm still making strength gains and dropping body fat.

My meals on Monday were just bad. I didn't sleep enough Sunday night and didn't eat enough on Monday.

9:30 AM - 5 eggs with jalapeno
10:30 AM - PB&J sammich
11:30 AM - Spark energy drink (35 cals total, 0g sugar)
4:00 PM -pre workout drink (high in l-Arginine and l-Leucine)
7:00 PM: 1 chicken breast, 2 chicken thighs, 3 beef sausage links, 3 servings of mixed vegetables, 2 servings of brown rice, 2 bottles of beer

Laugh all you want. I deserve it.

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