JPC
Purple Belt
- Joined
- Sep 8, 2006
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I've decided to change the schedule up a bit. The lifting workouts were taking over 2 hours and sometimes I felt so hammered the next day it was easy to skip conditioning. So I'm splitting upper and lower body and doing strength, then conditioning in the same workout. For conditioning I'm just picking exercises that work the muscles involved in the main lifts plus core work and doing high rep circuits for time. On the lower body days there will be some sprinting, jumping, db swings, burpees, etc along with abs, for upper body days it will be bodybuilding type stuff like dumbell presses, pulldowns, cable rows, arm work and obliques. I'm also walking 2 miles the morning of leg day, and running 2 miles for time the morning of upper body day.
6/26/08
Deadlift, 363.75 x 5/5/5/5/5
Overhead Squat, 108.75 x 5/5/5/5/5
5 rounds in 9:09 of:
10 back extensions
10 Burpees(no pushup)
10 roman shair situps
neck work
6/27/08
Dip, 262.5 x 5/5/5/5/5
High Pull, 155 x 5/5/5/5/5
5 rounds in 8:25 of: (not much good for cardio, but I haven't done arm work in a while)
25s x 10 Dumbell Curl
40lbs x 10 Tricep Pushdown(with rope)
15lbs x 10 Russian Twist
Grip work
These took about 1 hour 20 minutes each.
6/26/08
Deadlift, 363.75 x 5/5/5/5/5
Overhead Squat, 108.75 x 5/5/5/5/5
5 rounds in 9:09 of:
10 back extensions
10 Burpees(no pushup)
10 roman shair situps
neck work
6/27/08
Dip, 262.5 x 5/5/5/5/5
High Pull, 155 x 5/5/5/5/5
5 rounds in 8:25 of: (not much good for cardio, but I haven't done arm work in a while)
25s x 10 Dumbell Curl
40lbs x 10 Tricep Pushdown(with rope)
15lbs x 10 Russian Twist
Grip work
These took about 1 hour 20 minutes each.