The plan this week is similar to last week. Monday legs and shoulders, Tuesday back and chest, Thursday modified as a total body workout, and weekend power and functional training. Monday- Good 35 minute session at John street. Worked legs and shoulders. Even though my shoulder was sore yesterday from swimming it feels pretty good today and i went heavier with 4 different exercises. Did 3 for legs.
|warm up - trx overhead squats and lateral lunges for 3 minutes.|
|BB SQUAT||9-Nov||3x12||95#||not feeling heavy. up the wt next time|
|arnold shoulder||9-Nov||3x10||20#||used legs a bit, 15# was too light.|
|BB DEADLIFT||9-Nov||3X12||95#||good weight. Increase to #110|
|CURL OHP SEATED||9-Nov||3x10||40#||curl plus 20. next go standing and more wt|
|LEG EXTENSIONS||9-Nov||3x10||70#||have not done in ages. keep in program|
|DB LAT RAISE||9-Nov||2X10 1X12||15#||increase reps|
|DB should flexion||9-Nov||3x12||10#||good and easy|
Tuesday- Back and Chest at John street in the AM for 30 minutes. My off running day but doing a short set between clients. Improved over last week in either weight, reps or shorter rest period for most exercises. Left shoulder feels limited in lat pull down.
|ca supinate row||10-Nov||3x20||70||warm up 20s rest|
|ca chest press||10-Nov||3x15-20||50||warm up|
|Lat pd WG||10-Nov||3x10||75#||hard 60s rest- no change|
|Mach chest press||10-Nov||15,15,10||75#||5# heavie and 30 s rest|
|CG mach row||10-Nov||3x10||100#||30s rest 5# heavier and a little more rest|
|Asst Dip||10-Nov||3x12||plate 4- 16#||60s rest increased reps by 2|
|Ca rev fly- high/low||10-Nov||3x15||40#||30s rest. increased reps by 3|
|Ca chest fly||10-Nov||3x12||70||30s rest hard increased wt by 5 and reps by 2|
Thursday- After running an hour and biking an hour I went down to the gym in my building. Wanted a heavier workout but my gym doesn't allow that for lower body and today i want to hit legs and shoulders. Will do some lower body endurance sets and swim specific shoulder exercies.
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|no warm up. spent the last 2 hrs running and biking. 30 min total and stretching at end. all were done as super sets except KB squats|
|KETTLE BELL (KB) front squat||19-Nov||3x20||40# total||harder than I expected. 30s rest|
|SS WALL TOWEL PULL||19-Nov||3x20||scapular depression range of motion. good new exercise|
|SS BB STEP UP||19-Nov||3x15||50#||used the box|
|SS DB SCA[PTION||19-Nov||3X12||10#||increase in wt and rest|
|SS CABLE EXT- BILAT- stagger stance||19-Nov||3x10||25#|
Friday/sat or sunday.