This is Mark: In addition that winning smile, he's got a huge heart and a giant brain. He's my coach and trainer. And now he...Read More
Strength Monday 6/17/2013
In my quest for lean superhero-ness, Dave and I are hitting the craptastic gym in our Converse to lift heavy stuff and work on skills a few times a week. (If you’re new to strength training, here’s a great overview of what all the lingo below means.)
Longtime readers know, for about 18 months or so, I’ve been using the Wendler 5/3/1 strength training program. It did a brilliant job of seeing me through my n=1 experiments and definitely increased my strength, but the way my body looks hasn’t changed the way I want it to. So in the interests of both science and vanity, I’m starting a new training program that I’ll tell you all about very soon.
While I wait for that new program to kick off, I’m reacquainting myself with the barbells and dumbbells, getting sweaty with workouts that combine a little heavy lifting with some higher-volume, lower-weight work. I’m also walking around the lake in the [insert every expletive you know here] heat of Austin. (Predicted high all week: 97F, or 36C for you cool, metric people.) Thanks to a new schedule at Yoga Yoga, starting tomorrow, I’ll be going to kundalini yoga four times per week… all of which should help with the uncomfortable but oh-so-necessary transitions I’m
suffering enjoying dealing with right now.
Today, I spent an hour communing with the iron, and it did me ever-so-much good.
3:00 treadmill at 3.7 mph
5:00 jump rope: singles, fancy boxing footwork, double-unders practice
arm circles, shoulder work with PVC pipe
1st combo: 5X6 (that’s 5 rounds, 6 reps each exercise, rest :30 after each pair)
85# push press
chinups with wide band
2nd combo: 4X11 (that’s 4 rounds, 11 reps each exercise, rest :30 after each pair)
dumbbell bench press, 25# dbs
1-arm dumbbell row, 25# db
3rd combo: 3X11 (that’s 4 rounds, 11 reps each exercise, rest :30 after each trio)
dumbbell biceps curl, 10# dbs
lying dumbbell triceps extensions, 10# dbs
side lateral raise, 10# dbs
:30 side plank, L & R
Did you get sweaty today? Tell us all about it…