I work out.
Look at that body.
I know, you can’t tell. But I do. I work out. I am a major advocate of Bodyweight exercises for all forms of fitness, from cardio (Tabata protocols, sprints, plyometrics) to buffing up (Turbulence Training free e-book, this guy’s awesome, Craig Ballantyne). Keep it short and intense.
(that’s what SHE said…)
So yesterday I hit the weights a little. I haven’t done so in about a week. Really found myself stronger than I was before, and got through a 15min workout just by staying in the groove and not lollygagging around. I also started doing “Tri-Sets” where you warm-up… You DO warm-up, right?… with a few high-rep sets of light weight and get the joints loose. Then you pick an area and do 3 consecutive sets (no rest) with 3 different exercises (2min rest at end of circuit). Here’s what I did yesterday for Chest/Shoulders/Triceps.
Incline Press – 135lbs; 12 reps, 10 reps, 8 Reps,
Push-ups – 20, 18, 15
Dips – 7, 5, 5
Overhead Machine Press – 115lbs; 10, 8, 8
Rev-Grip PullDowns – 115lbs;, 8,8,8
Lateral Raises – 25lbs; 10, 8, 8
Close-grip PushDowns – 75lbs; 10, 8, 8
Kickbacks – 25lbs; 8,8,8
Overhead Extensions – 20lbs; 12, 12, 12
So my upper boddah is sore sore sore today but in that good “HOLY CRAP MY BODY HURTS” kind of way. The weights weren’t as important to me as the form and “intensity” of the workout, getting through each rep and cycle with maximum burn. Mission accomplished.
I typed this with a pencil in my painfully curled hand.