Ive spent most of my life in pursuit of one athletic goal or another, always training for a sport or for work. That is until the birth of my first daughter just over three years ago. At that point I really let myself goÃ¢?Â¦ I inflated up to a very soft and very weak 235 lbs. Last December I made a choice to get my life and fitness back on track. Through diet and strength training IÃ¢??ve gotten my weight back down to a manageable 220 and my strength metrics back up to near respectable numbers.
Due to future job requirements I will need to maintain a level of mechanical efficacy and proficiency in the dreaded low intensity cardio (aka running/jogging). I have most recently been following a push (shoulders)/road work/pull/push(chest)/legs weekly split with a bonus workout on the weekends, usually arms or sprint/agility work. I get in my training during lunch around 1400 every weekday; on M/W/F I train twice a day at 0530 or 600 and again during lunch.
Today’s workout looked like this:
Incline DB press: 60x6/65x6/65x6/85x3/85x3/85x3/85x3/85x3
BB Bench Press: 135x10/135x10/135x10/135x10/135x10 explosive with 45 sec timed rest
Incline DB Power Flyes: 45x5/40x6/30x8 max contraction superset with rear delt raise
Seated DB rear delt raise: 20x10/20x10/15x10/15x10/10x20/10x20 (do 100 reps of these or band pull-aparts everyday to §rehab a shoulder injury)