Monday, December 17, 2007

Monday, Dec 17, 2007 - Workout & Diet

Well, I started my new diet today. It was alot of eating, but relatively good food :-) I also started a new cycle of circuits today. It was a great workout (albeit long). Here is a summary:

ExerciseRound 1Round 2Round 3Round 4Round 5
Warm-up5:20 mins-10 rollover V-sits; 5 fwd/bkwd fire hydrant leg circles; 10 slow mountain climbers, 5 groiners, stretching
Dbl Hang KB Clean & Alt Mil Press 1x5/side (26s)5:4316:3026:1637:2350:51
Barbell Bent-Over Row 1x6 (Rounds 1-3: Bar + 30/side = 105 lbs; Rounds 4-5: Bar + 25/side = 95 lbs6:5517:3927:2838:4352:11
Dbl KB Clean & Front Squat 1x6 (26’s) (1 sec pause @ btm)8:2919:0929:1741:1555:00
DB KB Swing 1x5 (26) (swing to above head lvl)9:3420:2230:5343:1057:18
Slow & Controlled Situp 1x10 (2 sec up, 8 sec down)12:2022:0432:5945:4359:39
Sandbag Shoulder Clean 1x10 (20lbs)14:2024:1034:5147:311:01:41
Round Rest (90 secs)15:5025:4236:2549:241:03:12
Stretching - As prescribed by MikeEnd Time: 1:12:04

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