4.24.17 (Supposed to be a Pull day…)
Soooo… I’m really only focused on bench right now due to the QL/hip issue so other things aren’t so important…such as knocking out a methodically planned back workout like usual.
Since it’s the first day of the week I decided to run the Mantathlon Challenge.
I’m stupid and prefaced it with my running workout.
Indoor track: 6 laps = 1 mile
Warm-up: jog 1 lap, 1 lap of lunges, high knees, butt kicks, leg swings, etc with one build up run (start slow and get up to speed by the end).
Workout: Run the straightaway (80-90 meters), walk the curve for 4 laps totaling 8 runs.
Warm-up took 5:09 and the workout took 7:27.
I sat and rested for about 5 minutes and took at least that long to warm-up and get ready for the challenge.
Bench: 225x11 reps (pretty happy with that!)
Chin-Ups: 18 reps more of a touch and go style like @usmccds423 video. I go all the way down but don’t spend too much time there. The article says to hang for 1 second…
Overhead Press: 115 x 13 (also happy with this my legs started convulsing on the final two reps. Apparently I’m fatigued from yesterday’s “light” cardio and the running workout)
Dips: BW+65lbs x 11 reps (I screwed this up. Forgot to track down a chain or belt from which to hang the DB before starting. I scrambled to find something and managed a chain that I looped through my belt. Someone put the 65 where the 55 should’ve been so I grabbed that in my haste so I used 10 extra pounds)
Barbell Curls: 115x13 (Definitely not strict form. Not terrible but there was definitely some body english here. I wouldn’t say I was using my lower back to pull; more like my torso moved forward when I pulled)
So my total is 68 using slightly different mechanics than the article suggests. Sue me.
After this I finished my pull day.
10, 10, 5 straight reps today. A little worn out from the challenge.
Inverted Rows w/ Underhand Grip on TRX style set-up
4x8 with body weight…surprisingly harder than it sounds.
Seated Leg Curls (forgot I did these)
4x10 @ 110
Reverse Cable Fly
2x8 @ 40 lbs
Reverse Cable Fly (Delt Emphasis)
3x10 @ 20 lbs
–for these I allow my arms to cross all the way in front of me and stop the range of motion when they’re about at 90 degrees in relation to my chest. Think of a close-grip bench lockout position. I focus on constant tension in the rear delt and slow the movement down to get the desired result.
And to finish… I ran a mile. Yep, I ran a mile (or shuffled). I haven’t done that in a couple years and it was painful. I was beat from my running workout and the Challenge so I decided to run a mile. Figured it’d shed some light on how a potential Murph Challenge might feel at the end. I was moving so slow that I couldn’t get the lactic acid to flush out of my quads with each stride. I managed to maintain a pretty consistent pace of about 1:30 per lap and finished at 9:11. And then my right quad cramped. I took the elevator downstairs (all equipment is on the 3rd floor).
So that’s my day. I’m beat and it took 2 hours. Yesterday’s intervals on the Precor AMT took more out of me than I realized. I’m really struggling with this light cardio thing. I probably also butchered my chances for a good pressing workout tomorrow since I just did max reps on three pushing exercises.
Edit: added seated leg curls.