This Week’s Workouts
by Yuri in Yuri's Workouts
Here’s a quick recap of my workouts this week.
Tuesday
Hit the gym and tested my body with some big movements. It was my first “real” workout in more than 3 weeks after hurting my backs doing squats.
Warm-up: 5 minutes rowing machine (warms up the same muscles as used in deadlifts and other full body exercises)
Dynamic Warm-up: various exercises including vinyasas, inch worms, frog walk-ins, and others (if you have no idea what these are, then you’ll just have to follow my workouts to understand what I’m talking about – sorry).
Workout:
1a. Deadlifts – 4 sets @ 8 RM
1b. Decline Bench Press – 4 sets @ 8 RM
2a. Sumo Squats – 3 sets @ 8 RM
2b. Pull-ups – 3 sets x max reps
* Felt amazing to get back in the gym and push my body again. Surprisingly, not much the next day or two. Encouraging for the coming workouts.
Thursday
Same as on Tuesday…
Warm-up: 5 minutes rowing machine (warms up the same muscles as used in deadlifts and other full body exercises)
Dynamic Warm-up: various exercises including vinyasas, inch worms, frog walk-ins, and others.
Workout:
1a. Deadlifts – 3 sets x 8 RM
1b. Knee Drive Hold (on stability ball) – 1 minute
2a. Squats – 3 sets x 8 RM
2b. Overhand Grip Pull-ups x max reps
3a. Incline Biceps Curls x 8 RM
3b. Triceps Headbangers x 8 RM
* Another great workout. Felt even stronger than Tuesday adding an 20 lbs onto my deadlifts and squats (although still at about 80-85% of what I normally lift).
Friday
Needed to change things up. Felt like going for an intense run so I head over to the gym, threw some bumping drum & bass tunes on my iPod and cranked out 30 minutes of intervals.
Warm-up: 6-minute jog at talk test pace with increasing speed near the end
Interval training workout:
1-minute @ 10.3 mph : 2 minutes @ 7.3 mph x 8 reps = 24 minutes
* As I mentioned in yesterday’s post, I felt incredibly light and my legs felt really strong – most likely from my previous 2 workouts – so I was really flying on the treadmill.
Saturday
Today is my day off. My IT bands are a bit sore from the run yesterday. Did some foam rolling this morning to work out some kinks and then spent about 10 minutes on the rebounder to further flush out some residue lactic acid buildup.
Tomorrow, I’ll hit the gym in the morning for more of an upper body workout and that’ll wrap things up for another great week!
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