Apr. 14th, 2009

Tuesday

Apr. 14th, 2009 05:09 pm
roundballnz: (Default)
2K7 - workout B 08:30am ish ( Off work this week)
Bodyweight warm-up: x2
A: 1-Arm DB overhead squat - 8 Reps per arm -7kg-8/8, 7kg-8/8,
B: Stick-ups -8 Reps
C: Close-grip push-ups -8 Reps

Warm-up x2
1A - pullups ( assisted) -8 reps -: 32kg-5, 32kg-5,
1B - DB Bulgarian split-squat - 8 reps: bodyweight only 8/8, 8/8

Workout:
1A pullups ( assisted) - Max reps: 6, 5,5
1B DB Bulgarian split-squat - 8 reps sets 1-2, 12 reps set 3: front-loaded 15kg plate 8/8, 8/8, 12/12

2A DB chest press - 8 reps sets 1-2, 12 reps set 3 BB-bench ( test) 35kg-8, 45kg-8 45kg-8
2B DB/BB Step ups - 8 Reps all sets : 20kg-8/8, 20kg-8/8, 20kg-8/8,

3A Aligator 8 reps per side : 10kg plate - Reps: 10, 12, 12
3B DB siff squat 12 Reps : 20kg -8, 20kg -8, 20kg -8

Optional ABs
pushup Plank hand touch - 10 reps per side
Grasshopper pushup - 5 reps per side
SB crunch - 15 reps
SB x-body mountain climber 5 reps per side

Thoughts:
Might stick with BB Bench rather than DB press for next few weeks ...might get me thru the problem with my left side who knows ....

The goal for the next few weeks will be pull-ups though - kicked the chin-ups now onto pull-ups be great to move on to un-assisted

Allup though this workout kicked my A## more than workout A

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