Weight: 169 BF%: 17 (Tanita scale) 13(Omron hand-held)
Getting back into the weights after laying off a little while to train for a marathon.
Workout: First weight training workout in a while.
Warm up: Elliptical 5 min.
One Arm Snatch (dumbell) 25x8, 35x8, 45x8, 50x8 each side
Deadlift (snatch grip, standing on 4in. Step) 135x10x10x10
Bench Press 135x12x12x12
Squat (ATG) 185x10x10
Pull ups (close, semi-supinated grip) BWx10x10
It felt great to lift some weights. Not extremely intense, just wanted to wake my muscles up.
Plan: 4 weeks of reintroducing my body to weight training. Running 2 times per week, Total Body weight training 2 times per week. 1 time per week of GPP(General Physical Preparation) which will include either stadium running or Crossfit routine. Diet will include eating 5-6 times a day, with relatively low carbohydrates, but not really a ketogenic diet.
Weight Training Routine
DB One Arm Snatch 2 working sets after warming ups
Squats(ATG) 3 sets
Pull ups (Close Semi-supinated grip) 3 sets
Deadlift (wide snatch grip, standing on 4in. Step) 3 sets
Pulley One Arm Row (elbow out) 3 sets
Pulley One Arm Push (elbow out) 3 sets
45 degree low back/hip extension 2 sets
Incline leg raises 2 sets
DB curls 3 sets
V-bar Tricep Press down 3 sets
DB Clean and Jerk 2 working sets after warm up
Front Squat 3 sets
Pull-ups (wide grip) 3 sets
Low Pulley Row
DB Bench Press
DB Side Bends 2 sets each side
Pulley Trunk Rotation 2 sets each direction
DB Lying Tricep Ext 3 sets
DB Hammer Curl 3 sets
Weight Training will alternate between Workout 1 and Workout 2
Running twice per week will be 2-4 miles.
Thread: nickortego Workout Log