Cardio
Bike
50 Min
13.7 Miles
25 second transition
Elliptical
65 Min
5.4 Miles
Total Mileage: 19.1
Grip Training
CoC - Trainer (100lb)
Right - 8,6,4,2
Left - 8,6,4,2
3 Minute Rest
CoC - #1 (140lb)
Right - 10,6,6,4,2
Left - 9,6,4,4,2
Workouts felt great I was beat after the cardio yesterday. The last 2 miles on the elliptical were some tough miles. I got my #1 CoC gripper yesterday and it is a stout little gripper but was still able to crush with the above reps. The next step is the #1.5 and then the #2 (195lb). I'm going to look at getting a few grippers in the next purchase and start doing some heavy negatives. My goal is to crush the #3 consistently and get certified by Ironmind.
Day 62
Workout
Bench Press
115 x 10
135 x 10
165 x 8
185 x 6
205 x 2 - Probably could get 4 reps here with a spotter
185 x 4
135 x 15
Incline Bench press
100 x 10
110 x 10
120 x 10
140 x 8
150 x 8
160 x 8
170 x 6
190 x 6
Lat Pulldown
85 x 10
100 x 10
120 x 8
135 x 4
Shoulder Press
100 x 10
120 x 10
140 x 10
160 x 8
DB Front Raise
40 x 10
44 x 10
DB Hammer Curls
70 x 10
80 x 10
90 x 10
110 x 10
Weighted Crunches
4 sets of 10 @ 45lbs
What a great workout today. My energy and intensity were very high. I was beat after this one but I look forward to moving more weight as the month goes on.
Before heading over to the gym I had to make a service call at a clients location. Just a memory upgraded is needed. On the way out of the gym I got another call from a possible client and it looks I’m going to pick up a decent contract doing some online content management development. My little business is starting to pick up. I got another class from my old company which means I’ll be doing two classes in August. Hopefully the work will continue to come pouring in.
Have a great night…
"You rarely see positive results from people who do nothing but complain." Kanye West
Bench Press
115 x 10
135 x 10
165 x 8
185 x 6
205 x 2 - Probably could get 4 reps here with a spotter
185 x 4
135 x 15
Incline Bench press
100 x 10
110 x 10
120 x 10
140 x 8
150 x 8
160 x 8
170 x 6
190 x 6
Lat Pulldown
85 x 10
100 x 10
120 x 8
135 x 4
Shoulder Press
100 x 10
120 x 10
140 x 10
160 x 8
DB Front Raise
40 x 10
44 x 10
DB Hammer Curls
70 x 10
80 x 10
90 x 10
110 x 10
Weighted Crunches
4 sets of 10 @ 45lbs
What a great workout today. My energy and intensity were very high. I was beat after this one but I look forward to moving more weight as the month goes on.
Before heading over to the gym I had to make a service call at a clients location. Just a memory upgraded is needed. On the way out of the gym I got another call from a possible client and it looks I’m going to pick up a decent contract doing some online content management development. My little business is starting to pick up. I got another class from my old company which means I’ll be doing two classes in August. Hopefully the work will continue to come pouring in.
Have a great night…
"You rarely see positive results from people who do nothing but complain." Kanye West
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