Stronger Each Day: 3-20-2014

notbadwilling

 

“It’s not how bad you want it…it’s about how HARD you’re willing to WORK for it..”

When I was catching up with a friend this week and I told him how hard some days are, he said if it was easy everybody would be doing it. So true..it’s determination driving me!

DAY 10
A1: DB RDL @50X1; 10-12, REST 0:15
A2: DEADBUGS @15511; 8-10/SIDE, REST 0:15
A3: MOUNTAIN CLIMBERS 60 SEC, REST 60 SEC.
X3

B1: 1-LEG GLUTE BRIDGE @11X5; 8-10/LEG, REST 0:15
B2: FLR ACC.60 SEC; REST 0:15
B3: JUMPING JACKS 60 SEC; REST 60 SEC.
X3

C1: DB SEATED EXTERNAL ROTATION @30X1; 8-10/SIDE, REST 0:30
C2: DB POWELL RAISE @30X1; 8-10/SIDE, REST 0:30

+
AD 20 SETS 0:30 SAME RPM’S, REST 0:30 RING OF FIRE”

NOTES
A: A1: I was able to do these a little heavier than last time, this time I started at 30# and went up 5# every set so the last set I was at 45#. On rounds 1/2 I did 12 reps and on round 3 I did 10. A2: My “laundry” on my abs seems to be disappearing somewhat; each round of the bugs I was able to do 10 each side. A3: the mountain climbers were new for me, I had not been able to do the jumping aspect before. I did get a little bit of popping in my right ankle but no pain. Here’s what they looked like: 15, 25, and 27.

B: B1: In order to work on keeping my weight in my heels I sort of flex my toes on the foot that is planted, seems to work well. Each round I was able to do 10 per round. B2: FLR ugly but I got through them. Round 1: 30+20+10; Round 2: 20+20+20; Round 3: 28+21+11. B3: Lots of jumping and by the end I really felt it in my Achilles on my left side. I felt like I was in middle school PE again, lol-here’s the breakdown; 30, 49, 45.

C: C1: I had hoped to be able to go heavier each time, but in order to keep the tempo I was only able to do 10#s. The first two rounds I was able to do 10 reps each arm. The last round I was able to get through all 10, but the left side I had to help with my right after rep 7. C2: I did the one on the bench, so I am glad it was the one you wanted. Trying to keep my torso tight and not use momentum to keep the DB going was tricky. I was only able to do 8/side for each round.

+

20 Sets: I call this the devil and the “ring of fire”! It is a nasty little bike that will sneak up on you and make you want to cry or throw up. I was able to keep my RPMs the same for all 20 sets; the magic number was 64.

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