Workout Log Week 4

Sunday( January 9, 2011): – 0930 fasted state heavy weight workout about 1 hr total

• 10-min brisk walk on treadmill to warm up
• Bench press – 4 sets total
  • 1st set – 195-lbs 6 reps
  • 2nd set – 195-lbs 6reps
  • 3rd set – 195-lbs 4 reps
  • 4th set – 185-lbs 4 reps
• Deadlifts – 4 sets total
  • 175-lbs – 6 reps
• Pull-ups/push up combo 4 sets total
  • Pull-up till exhaustion then push-ups till exhaustion with 25-lb plate on back

1500 – Spin session on bike trainer 45-min total

• Average HR 68%

Monday (January 10, 2011): –  0530 Spin class average

• HR 73%. 70% effort for 40 % of class, Sprints for 40%, and hills for 20%

Leaving town for business trip
1800 4 sets of push-ups/body weight squats till exhaustion in hotel room
Tuesday (January 11, 2011): – I am out of town for work so I need to be more creative with my workouts (No bootcamp tonight)

• Track workout – total time 35-min
  • 5, 200-meter sprints all-out effort
  • 1, 100-meter sprint all-out effort
  • 3 sets of pull-up till exhaustion
  • 2 sets of dips till exhaustion

Thursday (January 13, 2011): – 4 sets of push-up till exhaustion

Friday (January 14, 2011): – 1100 heavy weight workout in a fasted state. 10-min quick run for warm up, made sure to break a set. I have noticed that my weight sets are much more productive when I break a nice sweat before lifting.

• dumbbell bench press 4 sets, 60-lbs 10 reps
• weighted pull-ups till exhaustion, 25-lb weight
• Squats 135-lb, 4 sets, 10 reps
• Push press 95-lbs 4 sets, 6 reps
• Dips with 25-lb weight 4 sets till exhaustion

Saturday (January 15, 2011): – 1 hr run about 6 miles total. This was a slow pace run it was more about distance and time.