Thursday September 6th - AM Weights
by, September 6th, 2012 at 02:39 PM (306 Views)
My friend Dean is in town so I went to the weight room with him today. We did a mixture of his normal workout and mine.
He usually does three times through a circuit of four or five exercises. Each exercise is done as many times a possible for one minute the first two rounds, and for 30 seconds with a lighter weight the third round.
We did the following circuit with about 30 seconds between exercises. Weights listed are per round:
2 sets for 1:00, 1 set for :30
* Plank row @ 45 lb, 35 lb, 30 lb
* DB chest press @ 35 lb, 30 lb, 15 lb
* Standing DB press @ 25 lb, 25 lb, 15 lb
* Standing DB curls @ 20 lb, 20 lb, 12.5 lb
* Fast deep squats, body weight only
We also did a slightly shortened version of my usual stuff:
Seated calf raises
2 set of 10 @ 210 lb.
2 sets of 10 @ 45 lb.
Kneeling cable crunch
3 sets of 10 @ 95 lb.
3 sets of 5 @ body weight (172 lb.)
1 sets of 5 @ body weight + 15 lb.
2 sets of 4 @ body weight + 15 lb.
My arms were really feeling the circuit so I couldn't do more than 4 chin-ups by the end.