Nice thrown together workout today,….

It has been a wet, borderline ice drizzle kind of day here, the kind of day where you want to skip almost everything, go home get something warm to eat, sit and find a warm spot to plant.  

I’ve done that, though I sidetracked to the gym on my way to the house. Now that I have finished FL1 and have yet to write out FL2 into my journal I wasn’t sure what I was going to do, I really had nothing planned. 

Dressed, wired up the iPod then started to write,…. figured I would do the “Wussy Boy circuit”, alternating sets of BOSU push-ups, Russian twists, sumo squats, lat pulls, and weighted sit-ups. Good for 45-50 minute circuit, a little low on the average heart rate and peak but solid enough to feel the next day.

Even wrote the routine out and headed into the gym.

While doing my warm up circuit, about half way through the planks I remembered a Men’s Health Daily Post where it talked about stressing exercises by holding each rep in the most stressed position for 3 seconds. Reminded me as being a little brutal, figured I’d give it a shot. I think they referred to them as Dynamic Reps.

Quickly rewrote the circuit on the next page and here is what I came up with;

5 Exercises, 3 alternating sets of 15 reps for 3 moves, and 10 reps for the other two.

Elevated Chair dips;  BW/20 – BW/15 – BW/15

Sumo Squats;  30/15 – 40/15 – 50/15

DB Chest Fly’s with a Pull Over; 20×2/10 – 25×2/10 – 25×2/10

Cable Pull Downs;  80/10 – 90/10 – 100/10 

Weighted Sit-Ups;  65/15 – 65/15 – 65/15 hesitate in the middle.

Spec’s w/cool down;  56:04 min. 121 avg. Hr. 148 peak

594 calories, 78 g fat burned, 10:37 below hr range, 45:27 in range, 0 above.

The 3 second holds really increase the difficulty of every move. The DB Fly’s with the pullovers worked me the hardest today, especially the pullovers. The last set I completed 8 clean form flies and only 6 clean form Pullovers, I finished all 10 reps just not with 100% form intact.

Good upper body/arm workout. Not sure what to call it yet, I’ll do it again soon and something will come to mind.


4 responses to this post.

  1. Posted by TNT Man on November 22, 2010 at 10:00 PM

    Getten creative – are we. Next you will be writing the New Rules of Wuss Lifting. Good workout – keep it going.


  2. That would only be because I am a Wussy Boy.
    The Triceps are a little tight today, almost can’t wait to do it again!


  3. Posted by TNT Man on November 23, 2010 at 2:17 PM

    Strange how we grow to like the feeling of “stressed” muscles. When did pain become a reward.


  4. Capt,

    I don’t see any wussy workout here! I do like TNT’s comment! LOL!

    Keep it going!


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