The phrase goes--"I came, I saw, I conquered"...yeah, I came to the gym, I saw the work that had to be done, and I conquered it!!!! Whootttt!!!
My training is a style called "Quad-Plex" Training - consisting of 4 exercises linked together in a group. These exercises have to be done one right after the other, with little or no rest inbetween. The objective is to go through the circuit at least 3-4 times before moving onto the next Quad-Plex. My biggest goal this week is to make it through 3 sets of each quad-plex.
Here's how my workout today broke down:
Group A - did 3 sets of all 4 exercises, one right after the other
1a) DB Chest Press - 3 sets x 8-10 reps/set
1s/20# (eh) - 2s/25# (eh) - 3s/30# (eh)
1b) DB Side Lateral Raises - 3 sets x 10-12 reps/set
1s/8# (eh) - 2s/10# (eh) - 3s/12# (eh)
1c) SB (stability ball) Ab Crunches - 3 sets x 15 - max reps
1d) SB (stability ball) straight leg lateral raises - 3 x 15 reps/each leg
Group B - did 3 sets of all 4 exercises, one right after the other
2a) DB Overhead Push Press - 3 sets x 15 reps
1s/12# (eh) - 2s/12# (eh) - 3s/12# (eh)
2b) SB (stability ball) Leg Curls - 3 sets x 15 reps
2c) Cable Pulldowns - 3 sets x 10-15 reps
1s/80# - 2s/100# - 3s/110#
2d) DB Alternating Bent Rows - 3 sets x 10 reps (each side)
1s/20# (eh) - 2s/20# (eh) - 3s/20# (eh)
Group C - did 3 sets of all 4 exercises, one right after the other
3a) BB Deadlifts - 3 sets x 8-10 reps
1s/50# - 2s/60# - 3s/70#
3b) DB Alternating Clean & Press - 3 sets x 8-10 reps
1s/10# - 2s/10# - 3s/10#
3c) Cable - High to Low Rotations - 3 sets x 10 reps (each side)
1s/20# - 2s/20# - 3s/20# (felt like such a weakling on these)
3d) SB (stability ball) Ab Crunches - 3 sets x 15 reps/set
The "weakling' feeling kicked after the 2nd set on the third Quad-Plex...I had all I could do to muster enough to get through the third round. There are still times when I feel as though I'm going to 'yack' (hurl, ralph, throw-up). It's just more of a mental thing that I need to push myself through! I'm getting there!!!!
Depending on the day--I may attempt to get on my rollerblades for a short spin around the parking lot here at work...just to get my legs under me and hopefully stay right-side up!!!!
OK--next post coming is about whether to do 'fasted' or 'non-fasted' cardio in the am...credit for this post goes to Tinamarie Guaglianone a/k/a "FitGreenGoddess". Here is the link to her website if you want to read more about her. She's such an awesome fit lady!!!
Rock your day!