Weekend Workouts

Saturday, 7 March 2009

I "ran" a 5K. My wife is a big runner and my dire need for increased cardiovascular fitness led me to accompany her on a weekend run. Yeah...I was gassed in minutes; but, ended up run/walking the 5K loop in 35-40 minutes. My wife ran it twice and made me look like a bumbling fatty; but, I did it and will continue to do it until I can comfortably run a 5K.

Sunday, 8 March 2009

Grippers
RH
-Filed HG 150 X 10
-CoC #2 X 10
-CoC #2.5 X 5
-Eaton's CoC #3 X 3 FR
-CoC #4 X 5 Set Attempts
LH
-Filed HG 150 X 10
-CoC #2 X 8
-CoC #2.5 X 3
-Eaton's CoC #3 X 3 FR
-CoC #4 X 5 Set Attempts

Blob Work (L/R) - Eaton's 41lb. and 41.4lb Blobs
-I pulled both blobs so many times I lost count; but, here's what I can remember
-Regular lifts
-Reverse lifts
-Blob curls
-Blob clean and presses
-Blob curls by the face (no full blob lifts by the face though...)
-Blob index/middle finger lifts (RH only)
-2-Handed Blob pinch curls

Wrist Levering (done with my 1" v-bar)
-Pronation/Supination
-Radial/Ulnar Deviation

2" Bar Wrist Curls
-75 X Failure
-75 X Failure
-75 X Failure

2" Bar Reverse Wrist Curls
-45 X Failure
-45 X Failure
-45 X Failure

Kettle Bell Horn Curls
-50 X Failure
-60 X Failure
-80 X Failure (~4 or 5)
-50 X Failure

Cable Wrist Flexion (high cable, flat bar pulled and held when the arm is at 90 degrees)
-3 X Failure

Core
Incline Sit-Ups (15lb medicine ball and twist)
-25

Swiss Ball Crunches
-50

Land-Mines (15lb medicine ball)
-100

Reverse Hypers (on a Swiss ball)
-50

After I wrapped up my core work, I stretched and did some foam roller work on my legs and back to try and loosen up from my run on Saturday. The stretching and foam roller work paid off - I'm not nearly as sore as I anticipated. However, I am extremely sore from the grip work. I'm active resting today - I brought my stress ball and easy extensor band to the office with me and I've been hitting them on-and-off all day.

Goody