Jan 01 2009
Happy New Year!
Feeling slightly hung-over today … but also ready to get into the gym and throw some weight around! A red bull and a redline pill or two and should be good to go … monster workout lined up for today:
Foam Roll/SMR: Piriformis, IT Bands, Calves, T-Spine
5 Minutes on Stationary Bike
Static stretch/dynamic stretch/core combo: hip flexors, hams, lats (static) planks, ball crunches (core) overhead squat w dowel, lunge w/ twist, spiderman (dynamic)
Barbell back squats 15,15,10,10
SLDL 10,10,10
Barbell Bench 15,15,10,10
Seated Cable Row 15,15,10,10
DB Curls 15,15,15
Finish off with some sprints on the c2 rower: 2×1000, 2×500, 2×250
Today was a solid workout - probably about a 6 or 7 on an intensity scale of 1-10. Entire workout lasted about 90 min. Worked up to 275 on squats and 205 on bench press. Always seems to be a decrease in intensity as the amount of sets performed for each exercise is increased - I am going to try using the same workout structure but decreasing the total amount of work sets to two or three for each exercise.
This workout structure is based around the Get in Shape for 2009 Workout over at my Fitness Monster blog. If you like this workout, head over and check it out!
