Resistance Training Day

Warm-up

  • 10 min of Joint Mobility exercises & Dynamic Stretching
  • Pre-Hab exercises for shoulders & hips

Workout

Superset #1

  • Roll-outs – 10 sets of 10 reps – Bodyweight
  • Reverse Lunge – 10 sets of 20 reps (10 per leg) Bodyweight

No rest between sets

2 min rest between superset 1 & 2 as I move from stretching room to lifting room

Superset #2

  • 1 Arm Kneeling Pulldown – 8 sets of 5 reps per arm – weight pyramided from150-240 lbs
  • Glute Ham Raise off of Pulldown Machine – Bodyweight – 8 sets of 5 reps – Bodyweight

No rest between sets

30 sec rest between superset 2 & 3

Superset #3

  • Cable Woodchop – slight decline angle – 7 sets of 6 reps in both directions (total reps – 72), weight pyramiding from 120 – 195 lbs., (last 3 sets 19, 16, 14 reps) supersetted with
  • Jumping / Shuffling Split Lunges – 7 sets of 20 reps, Bodyweight
  • 1 Arm DB Overhead Press – 7 sets of 5 reps @ 65lbs – last set 12 reps

Set #4

  • Cybex Military Press – 1 big drop set  – 4 big breaths between sets
  • 205 x 16
  • 190 x 11
  • 170 x 8
  • 150 x 6
  • 130 x 5
  • 110 x 4
  • 90 x 5

Flexibility/Mobility Training

  • 15 minutes of static & pnf stretching

Notes:

Decent workout

Yesterday’s workout – 60 minutes of cardio on the bike while watchinbg the Lakers beat the Magic

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