posted Summer 2008
Monday: Spinning followed by 30 minute chest/back or leg workout
Tuesday: Long easy run 50 minutes at 65-75% of max. then golf in afternoon
Wednesday: Spinning or a chest/back or leg workout
Thursday: recovery
Friday: Intervals either spinning or running; then lifting
Saturday: Golf only
Sunday Recovery run in AM golf PM
Not splitting routine and cardio, so the days I spin and lift my calorie burn is around 1000 in about 1 hours 30 minutes.
On lifting days when I don't spin then I do some cardio...court intervals, etc.
Holding weight at 180 and 13-14% bodyfat
Building some strength...not much...mostly maintenance.
Two days of chest/back and one of legs...following week 2 legs and 1 chest. Varying sets/reps/weights each time. 4 sets of 6 heavy; 3 sets of 10 medium; 2 sets of 15 light. Rotating each time.
Chest back supersets:
Pushups regular 15; on medicine ball hard; toes pointed on swiss ball medium
Seated row.
Pushups on the ball: elevated on platform; 65 or 55 mm ball
Pullups on lat pulldown machine.
Curl to press with one leg raised
skull crushers or cable pull downs
Legs superset:
Step ups
Side step ups
One leg squats: hard on bench with weights; easy on floor; medium bench without weights.
Leg curl machine
Hanging leg raises: hard with straight legs; easy 10 knee lift; medium butt lift
Warming up with foam roll...on hard leg days rolling out legs after.
NO cold plunge or hot tub. Yamuna once a week. Massage every 2 weeks.
Eating gluten and dairy free. Soreness is minimal. Left shoulder "pops" when I do curl to press. No back issues.
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