12/8 Workout

Finally got back to the gym after something like 5 months. :| The last two races have pretty thoroughly identified the fact that my core is weak again, and that I need to work on some upper body in support of swinging them T-Rex runners arms of mine around.

Decided not to get fancy and just use my existing proven workout for a while again. Dropped the weights a bit and went for it.

Val had mentioned on Monday that there was some sort of alarm going off in the training room that I normally use. It was still going off over 24 hours later. It wasn't too loud, so I just sucked it up and ignored it.

Always nice to get back to the gym and people watch.. :)

C2 Rowing Machine - 500 meters on 5.5 in 2:24.
Slow and easy for a warmup.

Initial Pushup Set: 22
down from 33!

2 sets as supersets
Front Planks - 60 seconds
Side Planks - 40 seconds
C1: Stability Ball Crunches (5 second hold) - 10 reps
C2: Stability Ball Forward Rolls (5 second hold) - 10 reps

amazingly it wasn't my abs that were the limiter here, but my lower back
my left side is still my weakest side on side planks

2 sets as supersets
18" PlyoBox Step and Hold - Front - 10 reps each leg
18" PlyoBox Step and Hold - Sideways - 10 reps each leg
18" PlyoBox Step and Hold - Sideways Twist - 10 reps each leg
18" PlyoBox Jumps - 3 sets - 10 reps

12" PlyoBox Single Leg Jumps- 1 set - 10 reps each leg

2 sets of each superset. One superset cluster at at time. 1 minuteish rest between sets.
SC1: Stability Ball Chest Press - 10 reps @ 25#
SC2: Pushups - 15 reps
pushups were on the knees after the first two or three

SB1: Dumbbell Rows - 10 Reps @ 25#
SB2: Free Motion Pulldowns - 12 Reps @ 25#

SS1: Overhead (Shoulder) Press - 10 reps @ 20#
SS2: Shoulder Abduction - 12 reps @ 8#
on the second set of shoulder presses my left arm started to fail

SL1: Dumbell Squats - 10 reps @ 45#
SL2: Stability Ball Leg Extension - 12 reps

Standing Bicep Curls - Alternating Arms - 2 sets, 10 reps/arm @ 20#