View Workout (Chris Kelly)
Modified Lift for the race Saturday
September 17, 2009 (Morning)
Exercise Type: Weights
Comments:
Did a modified lift since some people had dead legs and wanted a less leg intensive workout this week.
2 circuts of three sets each.
Circut 1
Lateral Band Add/abd x 15 (I had done these before with Coach Tone in high school. They wern't too bad but I felt the burn when I streached the band)
MB pushups 5 right 5 x left (Same as last week not too bad. Just as the sets added up all the stuff that isn't too hard normally gets a lot harder)
Stability Ball Crunch x 15 (The crunces wern't too bad by themselves but I definitly felt them when I did the Bear later)
Row-Ups x 10 (Still struggling with these type of things. Its something I really need to work on. Its probably the weekest part of my strengh training overall)
Circut 2
DB sholder lateral raise x 20 with 5 lbs (I really wish they made a dumbell between 5 and 10 pounds because for this 10 is definitly too much and five is too easy. Maybe I'll try throwing two plates together next week and see how that goes)
Incline pushup x 15 (This was similar to the MB pushups, not too bad but it just got harder and harder as the sets went on. I got 15 reps each time but I really struggled with the last couple on the third set)
Bar-Dip x 10 (I tried to do bar dips the first set and found that after the pushups it was just too much for my tri's to handle so I had to switch to bench for the rest. And I began to struggle at the end of these too)
Dumbell arm runs x 30 with 12 lbs (Definitly tough to keep pumping hard all the way through. Tried to drive through the sholders every time. These hurt a lot even in the first set and got harder and harder as the workout progressed)
General notes: I was happy that I seemelessly moved from one exercise to another this time. This really made the workout harder and hopefully eleminating the rest break will help me even more with my running. The workout didn't seem too hard overall but I was struggling at the end so it must have been quality. It was probably not lifting legs that made it feel a lot easier.