Just Like Bowling! (Monday’s Workout)

I have a saying: “Once you knock that first pin down, the rest will fall!”  I normally use it a the gym in reference to my Monday workouts, but you can apply it to a lot of areas in your life.

So, I just got back from ‘Bowling” and aforementioned ‘first pin’ has been knocked down:

10 min. Warmpup on Stationary Bike (enough time to read about 10 good pages of one of the books I’m reading)
SuperSet (4 Rounds; Exercises with weights in parenthesis)

  1. Dumbbell Press on Swiss Ball:  50 lbs. (15 reps), 55 (15), 60 (15), 70 (13)
  2. Pulley Deadlifts: 110 lbs. (15 reps) , 130 (15), 150 (15), 170 (15)
  3. Standing Russian Twist with 25 lb. weight plate (20 reps each side)
  4. Weighted Burpee w/ Pushup to Box Jumps (3 pushups per box jump) : 20 lbs, 22, 25, 27
  5. 1 Minute on Stationary Bike (light to medium intensity; bring heart rate down a little bit but not too much)
Final Round:
For the last round of the Superset, I “dropped” each exercise, meaning I started heavy and lowered it each time I fatigued.
  1. Dumbbell Press on Swiss Ball:  80 lbs. (8 reps), 65 (10), 50 (15)
  2. Pulley Deadlifts: 200 lbs. (10 reps) , 150 (10), 110 (10 explosive jumps)
  3. Standing Russian Twist with 25 lb. weight plate (20 reps each side); 10 lb. (20 each side)
  4. Weighted Burpee w/ Pushup to Box Jumps (3 pushups per box jump) : 30 lbs (No drop)
  5. 15 Minutes on Stationary Bike (light to medium intensity for 5 mins, progressively harder for the next 7, then 3 minutes of slowing/cooling down.)
First pin is flat on its butt!
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About bbluford
I am an executive finance professional with a love for process and application development (MS Access, Excel, Quickbooks), mostly as it relates to Accounting and Business Functions. I also love to write and share ideas with other people in this world. I'm an admitted Gym Rat who works out excessively. The best summation of me is that I love to teach and to learn.

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