gpp-w1d1

Starting a new lifting program. I’ve left out conditioning for a long time and focused mostly on explosive lifting for too long. Since I’ve put on 20lbs over the last year it is time to start pushing my aerobic levels. I’ve also been sore more often and not recovering very quickly. It really sucks to do squats one day and continue walking hobbled for the next five days.

Warm-up
hip crossovers: x10
lunge: x10
reverse lunge: x10
lateral lunge: x10
free squat: x10
reach: x10
medicine ball rotations: x10 3 kg
medicine ball sit-ups: x10 3 kg

Lifting
squat: 135×15, 155×14
stiff-leg deadlift: 115×15
barbell press: 95×15
standing calf-raise: 45×25

Cardio
bike: 10min at level 5 steady-state cardio (ssc)

April 20, 2009 | Filed Under lifting 

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