Started my week off right with todays workout.
My strength has suffered a bit over the last few months so I am in the process of getting it back.
Strength gains go quick if you don't keep up with your workouts and ESPECIALLY if you are not eating or sleeping enough.
I know that I cut a great deal of bodyfat over the last month or so, but you don't have to lift heavy to do that and the lack of sleep I had for the past 2 months really had an impact on my strength.
But why complain when you can TRAIN! right?!
I am still trying to stay lean and maintain my endurance so what I have been doing is my strength movements BEFORE a total body circuit. That way I can put all my energy into the strength lift and whatever is left over will be put to the test in the circuit.
It's all about pushing yourself and to be honest I like starting my circuits after already killing it a little bit. Makes them even more challenging!
Here is todays workout:
WARM-UP
- Shoulder breakers and dumbbell rotations: 3 sets of 12 reps each
- Lower back rotations on floor ( Single-Leg Scorpions & Opposite toe to hand touches)
Strength
- Deadlifts (6 sets)
- Set 1: 135lbs (warm-up) 15 reps
- Set 2: 225lbs - 15 reps
- Set 3: 315lbs - 12 reps
- Set 4: 405lbs - 10 reps
- Set 5: 405lbs - 10 reps
- Set 6: 405lbs - 10 reps
Endurance (Circuit)- 4 rounds
- Box Jumps - 36 inches - 15 reps
- Pull-Ups - 15 reps
- Squat Jump - 15 reps
- Spider-Man Push-Ups - 15 reps
- Cannonballs - 15 reps
Abs (Circuit) - 3 rounds
- Static Crunch alternating toe touches
- Floor Crunch (focus on lifting your shoulders off th ground with each rep)
- Advanced Toe Driver
Cardio- 15 minute run
Now I am going to drink two scoops of BSN SYNTHA-6 ISOLATE, then go home and eat some greek yogurt with strawberries and granola, probably have some eggs or another shake before bed and then tomorrow is CHEST AND TRICPES!
If you have any questions about my routine, just let me know with a comment below! #HTH