[WotD] Thursday, April 16 (Part II)


After the lackluster lunch showing, I wasn’t sure how this evening would play out. Rather than cluster workouts by move, I’ll present them in the order performed. Most breaks were 60-120 seconds unless otherwise noted.

After Hours:

– Pull-Ups – 1×10 (unweighted – bodyweight @ 165#)
– Cable Bench Press – 2×75# (didn’t use the bar, to emulate dumbbell bench) – 2×5
– Plank Hold – 2 minutes
– Lat Pulldown – 200# – 1×6 (this was a combination of proof-of-concept and “coworker smackdown,” since in the wake of the Coworker Challenge, everyone is gunning for me)
– Machine Bench Press – GVT session – 200# – 10/10/10/10/10/10/10/10/7/7 (damn, almost made it)
– Decline Bench Leg Raise & Hold – 60 seconds
– Pull-Ups – 54# Kettlebell – 1×6
– Inclined Sit-Ups – 20 (unweighted), 20 w/ 36# Kettlebell)
– Pull-Ups – 36# Kettlebell – 1×10
– Plank Hold – 90 seconds
– Inclined Sit-Ups – 20 (unweighted)
– Chin-Ups – 1×10
– Knees-to-Elbows – 1×10
– Hanging Leg Raises – 1×10 (done immediately after the KTE; kept holding myself up, just changed the move)

Interspersed throughout this was unofficial personal training guidance given to other coworkers — ladies who have been coming for a little while and hitting the elliptical and/or treadmill, but who want to begin doing a little bit of strength training, and have taken an interest in the squat machine and lat pulldown as a means to do some toning; today’s questions focused primarily on the Military Press machine, and its function.

Advertisements

Leave a comment

No comments yet.

Comments RSS TrackBack Identifier URI

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s