Friday, October 26, 2012

Purposefully Primitive Shoulders and Abs Week 2

-Shoulder Press: 120x8, 130x6, 140x4, 150x2, 95x10, 95x10
*Good weights, add 5lbs each set next week.

-Kettlebell Press: 35x8, 53x6, 62x4, 70x2, 35x10, 35x10
*Way better than dumbbell presses, stick with these.

-Press Behind the Neck: 110x8, 120x6, 130x4, 140x2, 75x10, 75x10
*Great weights, bump 5lbs each set next week.

-Side Laterals: 25x8, 30x6, 35x4, 45x2, 18x10, 18x10
*Would have preferred dumbbells for this one but weight plates worked well enough, start with 20lbs next time to keep good form.

-Janda Sit-Ups / One-Legged Janda Sit-Ups: 25lbs for 5 sets of 8 reps
*Real great abs workout here, I like how the work gets deep into the abs.

-Abs Wheel: 5 sets of 8 reps
*Difficult, hard to keep back from being involved but thats part of the difficulty.

-Saxon Side Bends: 10x8, 15x8, 20x8, 10x8, 10x8
*Always love this one, great oblique work.

-Plank Medley (Middle/Side/Side): 30 seconds, 30 seconds, 20 seconds, 20 seconds, 20 seconds
*Start with middle for time, 10 seconds rest, then one side, 10 second rest, then the other side, then rest for a minute or two. This was certainly difficult and on my list of abs workouts.

-20 Minutes of Swimming Laps: 16 Laps (400-500 meters)
*Not sure how large the pool is (40 or 50ft) but I counted 2 lengths as 1 lap and did 16 laps. My whole body hurts now. Great cardio...

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