paulschlereth.com » Fitness

Tues. 08sept09 lift

Paul — Tue, 08 Sep 2009 13:21:32 +0000

Chest*
Bench Press: 5×2 @ 100(+bar)
Dumbell bench press: 12×2 @ 25
Dumbell bench press: 40×2 @ 15, 12

Back
1 arm dumbell row: 5×3 @ 45
Cable rows: 12×2 @ 2 purple bands

* Keeping the arms at 45 degrees to the body helps eliminate pain in the shoulders whilst performing bench exercises – a little tip from a Crossfit instructor.

Sun Sept 6 Lift

Paul — Sun, 06 Sep 2009 23:35:48 +0000

Back

1 Arm dumbell row: 6×3 @ 35

Sat. Sept 5 lift

Paul — Sun, 06 Sep 2009 01:34:27 +0000

Self-imposed hiatus until now due to lower back strain. combination of legs + standing row suspected.

Legs

Jefferson Squat: 5×2 @ 185
Front Squat: 12×2 @ 100
Bwt Squat: 40×2

Chest

Bench press: 6×3 @ 100
Dumbell bench press: 12×2 @ 27

Back

Pull ups: 5×2 @ bwt
pulldowns: 12×2 @ blue & purple bands
dumbell lat shrugs: 40×2 @ 12

Wed. 19aug09 Lift

Paul — Wed, 19 Aug 2009 12:06:51 +0000

Upper Back

1 Arm Rows: 5×3 @ 47, 12×2 @ 35

Chest

Bench Press: 6×3 @ 80

Krav 18aug09

Paul — Wed, 19 Aug 2009 04:38:35 +0000

went to class. afterward, for some reason getting same hip, lower back issues as before. while sitting, raising a leg causes pain in left lower back. not good. might need break.

Tues, 18aug09 Lift

Paul — Tue, 18 Aug 2009 14:01:51 +0000

Legs

Jefferson Squat: 5×3 @ 185
Front Squat: 12×2 @ 100

Back

Pullups: 12×2 @ bwt, 5×3 @ bwt

Sun. Morning Lift

Paul — Sun, 16 Aug 2009 15:01:19 +0000

Chest

Bench Press: 5×3 @ 100
Dumbell Bench Press: 12×2 @ 25

Back

Pull-ups: 6×3

Sat. Morning Lift

Paul — Sat, 15 Aug 2009 23:18:35 +0000

Legs

Jefferson Squat: 6×3 @ 150

Upper Back

Standing Bent Row: 5×2 @ 100
1 Arm Row: 12×2 @ 35
Cable Rows: 40×2 @ purple band

Creve Coeur Stairs

Paul — Fri, 14 Aug 2009 13:48:47 +0000

Only 4 rounds this time – started around 7:15am. Felt pretty good the whole time. Sprinted up hard but really took my time on the way down. Stairs were a bit crowded this morning. Some tall skinny dude was running down the dirt side of the railing and towards the end was walking up. But he did way more sets than I did. A couple other guys were there as well.

This time my cardio system outlasted my quads I think. I guess I’m reaping the rewards of my trips around the lake.

Morning Lift

Paul — Wed, 12 Aug 2009 13:55:22 +0000

Legs

Jefferson Squat: 5×3 @ 185
Front Squat: 12×2 @ 100

Chest

Bench: 5×2 @ 100
Dumbell Bench: 12×2 @ 25
Dumbell Flyes: 40×2 @ 12

Back

Standing bent row: 5×3 @ 45
1 arm row: 12×2 @ 35