Run and Upper body, Dec 5, 2011

Cardiorespiratory endurance training
5:00 am, 4.25 mile run this morning.  Very cold this morning and too much wind.  But I pushed an ok time on the run anyway, 29:30.   Not as fast as I would like but acceptable.


Back

One set of wide pronated grip pull-ups     8 reps        rest 45 seconds    
One set of supinated chin-ups                 8 reps        rest 45 seconds    
One set of narrow neutral grip pull-ups     8 reps        rest 45 seconds    

One set of wide pronated grip pull-ups     8 reps        rest 45 seconds    
One set of supinated chin-ups                 8 reps        rest 45 seconds    
One set of narrow neutral grip pull-ups     8 reps        rest 45 seconds
One set of wide pronated grip pull-ups     7 reps        rest 45 seconds    
One set of supinated chin-ups                 7 reps        rest 45 seconds    
One set of narrow neutral grip pull-ups     7 reps        rest 45 seconds    
One set of wide pronated grip pull-ups     6 reps        rest 45 seconds    
One set of supinated chin-ups                 6 reps        rest 45 seconds    
One set of narrow neutral grip pull-ups     6 reps        rest 45 seconds    
One set of wide pronated grip pull-ups     5 reps        rest 45 seconds    
One set of supinated chin-ups                 5 reps        rest 45 seconds    
One set of narrow neutral grip pull-ups     5 reps        rest 45 seconds

One set of wide pronated grip pull-ups     4 reps        rest 45 seconds    
One set of supinated chin-ups                 4 reps        rest 45 seconds    
One set of narrow neutral grip pull-ups     4 reps        rest 45 seconds
One set of wide pronated grip pull-ups     4 reps        rest 45 seconds    
One set of supinated chin-ups                 4 reps        rest 45 seconds    
One set of narrow neutral grip pull-ups     4 reps       End of exercise


126 Total pull-ups / chins in 21 minutes.

Chest

A1 Incline Bench Press - 6 reps

No rest

A2 Push-ups - 12 reps

Rest 90 seconds then repeat for 4 sets total

Abdominal

A1 Straight leg raises on vertical knee-up / ab tower, 20 reps

Rest 10 seconds

A2 Ab roller wheel extensions, 12 reps at 3-1-X-0 tempo (3 seconds on the eccentric, 1 sec hold, X = concentric portion as fast as you can manage, 0 rest at top of movement)

Rest 90 seconds repeat for 4 supersets.

B1 Elevated sit-ups with 35 lbs plate, 5 reps

No rest

B2 Trunk twists with 35 lbs plate, 25 reps

Rest 2 min, repeat for 4 sets