Training Adventures

My personal fitness log. Advice, support, constructive criticism, motivation, and other feedback welcome!

Thursday, March 13, 2008

More "Supersets"

Warm-up: 5-minute row (Damper #7, 1166 m, 72 cal)

Workout:
Alternating sets, 2 rounds in each segment.
One 250-m row at the end of each "superset."

1.
Flat DB press, legs raised, pair of 35# DBs: 7, 6
Deadlift + upright row: 70# bar x 6, 35#DBs x 2 + 32.5# DBs x 4
- Row 250m, damper #10: 58.1 seconds

2.
Decline barbell press: 65# x 12, 75# x 8 (6/2)
Inverted rows, varying grip widths: 15, 15
- Row: 57.5

3.
Thrusters, 70#: 8 (3/5), 8 (6/2)
--> was still pushing off my toes
Weighted Boxer Crunch w/dumbbells: 12# x 10
--> slower, more controlled next time!!
Second set of abs: decline sit-ups: 20
- Row: 56.8

4.
Dumbbell swings (overhead): 35# x 12, 40# x 12
--> increase weight
Floor wipers, 45#: 12, 12
- Row: 57.6

5.
Front squats: 65# x 12, 85# x 8
--> increase weight
Glute-ham raises: 5, 5
--> work on range of motion
- Row: 56.5

6.
Hamstring curls on swiss ball: 20 (10 per leg)
Second set of hamstrings: supine bridges: 20
Dips to failure, -40#: 13 (8/5), 11 (8,3)
--> felt stronger than last week!
- Row: 55.9

7.
Push-ups: 10, 10, 10 (did an extra set for good measure)
20" box jumps: 20, 20

Notes:
The variety is fun, but it's not a very efficient workout - lots of walking across the gym from one exercise to another. I liked rowing in between all the segments, and I'm proud of my times! (My form wasn't great though... stroke rate was up around 30 rather than 26-27.)

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