W14 D1R1

Recovery week, it was a pretty tough day after taking four days off from lifting. The recovery workout kicked my butt pretty well. Two more days of this workout and then a week of cardio only. The next phase involves a whole bunch more cardio then I’ve done in a long time.

Each lift involves 15 repetitions done with a 2-3 sec hold in the stretch position. Everything is done slow so no momentum is involved. It’s a pretty tough workout for the ego, since nearly every lift is done at ~50% of normal weight.

medicine ball crunch: x12
medicine ball rotation: x15
planks: 40 sec
lat pulldown: 7
zercher squat: 45 lbs
dumbbell bench: 50 lbs
dumbbell row: 45 lbs
dumbbell curl: 25 lbs
straight-leg deadlift: 45 lbs

November 30, 2009 | Filed Under lifting 

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