IN THE GYM
Yesterday was the first lift I've had in over a month. I spent the first 6 weeks of being 24 getting fat and drinking more than I should, so it was time to get back on the circuit. Speaking of circuits, here's the circuit workout I did last night.
Warm Up : 5 min row machine
Dynamic Stretch
Squat Rack Station 4 sets, 10 reps (go for speed, good technique) min rest in between sets
Parallel Squat
Upright Rows
High Pull
Push Ups (15+ reps/per set)
Bench Station 4 sets, 10 reps/ 1 min rest in between sets
Bench Press
Bent Over Rows
Speed Skaters (20/leg)
Wall Sits (1 min)
Leg Press Station, 4 sets, 8 reps/ 1min rest in between
Leg Press
Hammer Curls
Push Ups (15+)
Ab X machine (till fail)
Dead Lift Station, 3 sets varied reps/ 1 min rest in between
Barbel Deadlifts (8)
Standing Military Press (12)
Human Arrow (til fail)
30 min walk/run on treadmill
/gasped for air
Stretch
Wednesday is BALANCE/CORE DAY
- WFP
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