View Workout (Chris Kelly)
Final Day 2
September 24, 2009 (Morning)
Exercise Type: Weights
Comments:
2 circuts of 3 sets
Circut 1
Walking Lunge w/ DB x 15 steps with 20 lbs in each hand (This felt pretty good, not too strenuous even as the sets added up. I should probably use more weight in the future)
MB pushup x 5 right 5 left (these felt pretty easy. I didn't feel straigned at all. I'm definitly feelins some strength gains looking back on the month)
Lateral Step up x 10 (These hurt. There probably the hardest leg exercises this circut. There getting easier and my form is getting better which is good)
Row-ups x 10 (I saw some gain here! I was able to get my chest to the bar several times over the course of the workout and I really think I got better at them even since Tuesday)
Circut 2
DB sholder Lateral raise x 20 with 5 lbs each hand (These are tough. I moved to 5 pounds the whole time and really tried to concentreate on my form. I'm definitly sore from them now)
Single Leg lunge w/ 1 foot on bench x 10 with 20 lbs each hand (These are hard too. They burn my quads and glutes and generally are not fun. Hopefully they give my legs lots of power for running though. I think I can feel it coming a bit)
Bench Dips x 10 ( I probably should have done bar dips today. I didn't really feel much in them)
Burpee (These are terible. The combined cardio and strength aspect is tough. But they'll improve pushing at the end of races which will make them worth it in the end)
General Comments: I didn't rush between exercises today but I didn't daudle (except after the Burpees to catch my breath and even then I tried to keep that to a minimum). I think this is better than before but I can improve for the future.