April 24, 2007

April 24, 2007

Foam Rolling - 30 minutes during Heroes (best show on TV!).

Haven't worked out since the 19th, was on travel all weekend. This week I will start the running program that James so kindly wrote up for me. 3x a week.
http://www.performancemenu.com/forum...read.php?t=866

In terms of what else I will be doing, I like this template:
http://www.t-nation.com/readTopic.do...75469&pageNo=0

And was thinking I'd integrate that with what Peter recommended above with the OHS, perhaps that is putting too much on my plate at once? I guess I'll see how I feel after a week or 2 and cut back if doing too much.


My Modifications of workout 1 Strength Based:
Warmup - OHS (since this isn't overly leg intensive I put it here but perhaps throw in the end after the front squats? hm?)
A1. Front Squat 5x5
A2. 2-point DB Row 5x5
(Rest 90 seconds between sets, alternating exercises)

B1. 1 legged Romanian DL 3-4 sets x 8-10 reps
B2. Neutral Grip Incline DB Press 3-4 sets x 8-10 reps

C1. Triceps 3 sets x 8-10 reps
C2. Biceps 3 sets x 8-10 reps
C3. Core Movement 3 sets x 15 reps

D. James Evan's Running Program or rest, depending on how much running has already been done.


My Modifications of workout 2 metabolic based :
Sets/reps week 1 - 4 x 10, week 2 - 3 x 10, week 3 - 5 x 10, week 4 - 3 x 10

Warmup - OHS
A1. Sumo deadlifts
A2. pull-ups
A3. DB overhead press
A4. Overhead MB Lunge

***Perform in a circuit fashion. Do all 4 exercises back-to-back, then rest 90 seconds. Repeat for allotted number of sets.

B1. Rotator Cuff (External Rotation) 3x10
B2. Core Movement (Roll-Outs) 3x10

C. 15-20 Minutes LIGHT Aerobic Activity