Strength Training - Oct 30th, 2008

Posted October 30, 2008

I started off with 3 mins cardio (walking/jogging on the spot), the prescribed warm-ups, and then did:

Power Training - Strength Training (weeks 4-6)
Workout A3 (5 of 10)

1: Clean High Pull - 85t/3, 85t/3, 85t/3, 90t/3
2: Clean-grip Deadlift - 140t/6, 140t/4, 140t/3, 145t/2
3: Single-leg Romanian Deadlift - 55t/6, 55t/4, 55t/3, 55t/2
4: Push-ups (incline) - 6, 4, 3, 2
5: Bent-over Dumbbell Alternating Row - 45e/6, 45e/4, 47.5e/3, 50e/2
6: Push Press - 80t/6, 80t/4, 80t/3, 85t/2
7: Chin-ups (assisted) - 6, 4, 3, 2 (see explanation)
8: Windshield Wipers - 8, 8, 8, 8
9: Four-point Plank - 40sec, 45sec, 45sec, 45sec

Total time: 70 mins
HR monitor: 425 cals, Max: 151(85%), Avg: 121 (68%)

Okay, not a bad workout… except for the chin-ups. I was using a band that provides approx. 150 pounds of resistance (or assistance I suppose). This still would mean I have to pull a little over 100-lbs of myself strait up. This was not as easy as you would think. Okay, I’m sure most of you figured it wouldn’t be easy. And yes, even I figured I wouldn’t be able to do it the first time.

I didn’t have much of a problem getting my right foot in (or out) the loop. The only issue I had was after the first set my leg felt ‘odd’, kind of wobbly. I’m guessing this has to do with the pressure on my straightened leg. I thought perhaps to change feet for the next set but for whatever reason I didn’t have enough balance to get the left foot through the loop (without me falling off the stool and cracking my head on the water heater that is). So I just did them all with my right foot in the loop.

I did get further up than I did without the band (duh) but I think next time I’m going to try with a knee through the band. I’ve seen a couple of videos done that way and it might be easier, or not. :D

2 Comments so far

  1. Leah on October 30th, 2008

    Hey Anne-

    Don’t feel bad, I think the bands take a little getting used to and I have had some very ungraceful exits at the gym! Like where I almost fall down and then the band snaps back and hits me in the face.
    From my experience, putting your knee through it gives less help because it is stretched less, then one foot, and then you can stick both feet in to give the most help. This is a really difficult exercise and your efforts are very impressive - don’t forget that.

    Leah

  2. realcdn on October 30th, 2008

    You’re probably right about the knee. I think on Sunday I’ll play around with it a bit, and probably try both feet. Thanks Leah!

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