Richard Gibney's 365 Days of Fitness: Day 156

June 06, 2013  /  Richard Gibney

Day 156 Today was a long day. My car was in the shop with a flat tire, so this morning I got a ride with Nicole to work. This meant getting to work at 5:30 am, as that was when she was doing her workout. I can wake up at that time but working out is a no go for me. I find I need at least a few hours and a couple meals in me to get a decent workout. However, being up early wasn't all that bad as I was able to get a good breakfast in me at the Glencoe and I was able to get in some weights around 11 when I was feeling both awake and fed.

Today's Workout:

AM Workout: Weights (Upper Body Pull Focus)

Exercise 1: Weighted Overhand Grip Chin-up: 5 sets / 5 reps / 301 tempo / 3 min rest 45lbs extra for all sets - 6 reps on set 4 - 5 second negative on last rep of set 5

Exercise 2: Seated Cable Row 3 sets / 6 reps / 301 tempo / 2 min rest Set 1: 160lbs x 6 Set 2: 180lbs x 6 Set 3: 180lbs x 6

Kettlebell Upper Body Circuit - 18kg Kettlebell in each hand - 3 sets / 90 seconds rest after each set

  • Clean to 1/2 Arnold Press x 10
  • See-Saw Press x 5 per side
  • Bent-Over Row x 10
  • 2 handed swing x 10

In the evening I ran my conditioning group. I put them through a version of the spartacus workout. I had too many people to use any dumbbells, so instead we did body weight exercises. I mixed in some sets of stairs after each set of exercises. I joined in for the first set. I thought about doing the second and the third but I noticed a few people were struggling with exercise form, so I decided I needed to keep an eye out and correct things where necessary.

PM: Workout (Conditioning Session)

Modified Spartacus Workout - no Dumbbells, just body weight - 60 seconds per exercise / 15 seconds between exercises

  • Air Squats
  • Mountain Climber
  • Squat Jumping Jack
  • T Push-ups
  • Split Jumps
  • High Plank
  • Lateral Lunges
  • High Plank Alternating Shoulder Tap
  • Alternating Fwd Lunge with Twist
  • Squat Jumps

After the Spartacus workout we ran a hard loop around the club. I joined in for this. I figure a little more cardio wouldn't hurt. My hips and feet and feeling pretty tight, so I think tomorrow I'll give my legs and rest and focus on some regeneration. I get to sleep in a little bit more as well, so I get to regenerate a little more from a sleep perspective as well.

 

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