This was a pretty good workout, I felt like we reach our daily goals. We also increased the intensity a bit by adding some ab work in between some of the lifts. Some of the weights were were doing went down a bit because we haven't done upper body in a bit, but--barring sickness and other problems--we're back on track.
Warm ups:
25 arm swings
20 Marmot/15 Pancho scapular push ups
20 wall arm-raises
Pull ups:
Marmot: 16; 10; 7
Pancho: 4; 3; 2
Knee Lift:
Marmot:15, 15, 15
Pancho:10 (slow), 10, 10
Dumb bell bench press:
Marmot: 60lbs (per hand) x 15; 60lbs x 15; 60lbs x 10
Pancho: 35lbs (per hand) x 10; 35lbs x 8; 35lbs x 8
Standing Press:
Marmot: 45lbs x5; 65lbs x 5; 70lbs x 5; 75lbs x 5
Pancho: 45lbs x 4 (10 sec hold); 45lbs x 3 ; 45lbs x 3
Cable row, with Plank at 60 seconds
Marmot: 100lbs x 15; 110lbs x 12; 120lbs x 7
Pancho: 50lbs x 15; 50lbs x 10; 50lbs x 15
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