Hey Everybody thank you for the warm welcome. I really appreciate it. =)
@ Nikki= Of course with weights! I think cardio is the devil's advocate. IF that was the only way to exercise, I don't think I ever would. =/
@ Bobby Miller= Thanks! Unfortunately it is a once a week thing. If I do it on Monday, I wont be able to repeat performance until next Monday. Gotta work on that. Grrrr.... Oh and my bad I meant a chin up, the easier one. lol.
@ kpsnap= for the BF% measurement, I did it with calipers by 2 different ppl and the results were similar. However it was a while ago. I also did it with the bioelectric impedance thing they have at most gyms and the measurements were always extremely close to the calipers. I know the margin of error is great on those things, I understand the science to it. I had to do a presentation on different BF% measuring devices when I was in school. However... I think I am going to get calipered by 2 different people next week since it really has been a while. +-10%? Just curious, how did you get your bf% measure for such a huge deviation?
Ok here was my workout on Friday. When I got home last night I crashed really bad. But now am feeling good with slight soreness.
Alternating Set 1 with 90s rest in between exercises
1A. Deadlift 3sx4rx 135 (felt great! felt form was pretty good (will post vid soon) and finally didn't feel my lower back taking the MAJORITY of the work.
1B. Bench Press 3sx4rx85, 85, 80
Alternating Set 2 with 60s rest in between exercises
2A. Deadlift 3x8x95,105,95 (all felt easy, but my form felt off on set two, so kept it light)
2B. Bench Press 3sx8,12,10rx65
Circuit1, 2 exercise no rest in between. Rest in between sets
3A. Bulgarian Split Squats 3sx15,12,12x20 barbell (6 reps wt overhead, 9 wt rest on forearm a la Zercher
3B. Single arm row with cable 3x15x 25,30,25
Circuit 2, like circuit one
4A. Pull throughs 2x15x30 felt it too much in my lower back, so I need to practice it
4B. Push ups shoulder width 2x9r Felt weak, wide grip is so much easier. BOO!
Cardio circuit, all exercises repeat and done for 2 mins, 3 min rest and repeat 2 x
hop scotch x10
explosive step up x10
jump squat x10
plank walk ups x 10
So lets say after this workout, my leg muscles felt fine, but my heart rate was definitely through the roof. I was pooped. It felt good, but my volleyball performance was no bueno. 2 ppl asked me if I worked out before... lol. They just gonna have to deal for one month. =P
Today: 5 mountain climbers intervals for 60 and a steady jog for 20 mins.