recovery cycle

One last day for the recovery cycle, looking forward to getting back to lifting heavier weights. Instead of doing the hamster-wheel cardio work, I did a Cosgrove Complex along with shoulder work.

Complex: 6x | 5x | 4x (all lifts with 45lb barbell)
Deadlift
Romanian Deadlift
Bentover Row
Power Clean
Front Squat
Push Press
Back Squat
Good Morning

Each lift is completed in order for one set with 90 seconds of rest between each set.

Recovery: each lift involves 6 repetitions with a 5 sec hold, three workouts a week
hip crossover: 20x
medicine ball rotation: 20x
zercher squat: 45
single-leg barbell deadlift: 45
dumbbell press: 45
dumbbell row: 65
dumbbell flies: 40
rear delts cable raise: 2
incline dumbbell curl: 30
french press: 60
wide grip cable row: 8
single-arm bench: 55
leg lifts: 6
hyper extension: 6

August 27, 2009 | Filed Under lifting | Comments Off