Arm Crosses-12 each side
Prisoner Lunge-10 each side
Elevated Push Ups-8 per side
Leg Swings- 15 per side
Psoas Stretch- 20 seconds per side.
1A) KB Snatch- 10/side- 10lbs, 12.5 lbs, 15lbs, 15 lbs (4 sets total)
2A) DB RDL- 20's, 25s' 25s
B) Triple Stop Push up- 5,5,6
3A) 1 leg squat- to bench- 9,9,9
B) Renegade Row- 10/side 10lb.X3
4 Triple Shoulder raise- 5lbs for all sets- I will definitely increase this next week, but I'm not very strong on the second movement.
5A) DB incline curl- 7.5s, 10s, 10sX 8 reps
B) 1 Arm Tri ex. 10/side- 7.5 lbsX3
C) DB hammer curl- 10/side 7.5sX3
Finished with a test of my plank- 1 minute 40 seconds, going for goal of two minutes.
A good workout with at least a bit of progression on most exercises. Even these relatively light weights are enough to cause visible changes in my body, which is so encouraging when you consider the goal of getting more people in the general population to train intensely with weights.
I am developing a theory, and I'm sure I'm far from the first to consider this, that the pleasure you get from your workouts has a profound effect on your progress. When Craig mentioned pain/pleasure in the video for workout A, I thought, here I go again disagreeing with Craig (like when I claim that, ultimately, finding a way of working out that you love is more important that diet for long term success) in that transformation works best when it's all pleasure. Let me explain! Take for example the spider man push up. Once you learn the technique and you can do even a few correctly, the first rep is all pleasure- the pleasure inherent in the movement itself. In other words, that first rep feels good right? As you do more reps the exercise may not feel as good physically, but it continues to feel good mentally because you know you're gaining strength and increasing your mastery of the movement. (In his book "Drive" Daniel Pink writes that the intrinsic motivation toward mastery often gets better results then working toward an external reward.) Oh! Time to walk Tippy, more later.