Week 12

Week 12: August 30, 2010

Another test to my fitness routine starts this week. It’s back to the busyness and grind of the school year. Don’t get me wrong I’m excited to get back to school but at the same time I’m nervous my training routine might get lost in the shuffle. I’m confident with the good habits that were developed the previous two and a half months will really be able to keep me consistent.

Tuesday: Shoulders

Sitting in a crouched position by the wall I did the following:
-12 dumbbell military presses, 10 sec. rest, 12 dumbbell side raises,
10 sec. rest, 12 front raises (5, 8, 10, 15)

-Rear Delt side raises on the training bench (5, 8, 10,15)

-Dumbbell Shrugs- 10 reps, (15, 25, 35, 50, 70)

Running Competition with two other club members in the gym. We had 4 basketballs spread out across the court. We had to sprint to the basketball, do five push-ups and shoot. The two losers had to plank for 2 minutes. I was one of the ones who had to plank.

Thursday: Back

Alternating dumbbell rows (15, 25, 35, 45)

Pull-ups- as many as I could do; with assistance of a bosu ball

Deadlifts- short, straight bar 10 reps (20, 30, 40, 50, 60)

Leg lifts with my stomoch on a Bosu ball on the training table. I did two
Reps then I had to jump up and catch a swiss ball. 2 sets of 5 each;

Same as before but this time I had to catch a 15 lb sandbag. 1 set of 5.

Saturday: Chest


Straight Bar Flat Bench- 15 reps warm-up with just the bar, followed by 4 more sets of 10 reps each (75, 95, 115, 135)

Leg lifts on the training table- 3 sets of 20

Decline Dumbbell press- 10 reps (8, 15, 25, 35, 55)

Jesse’s obstacle course- with 5 lb dumbbells I did a push-up and then I had to jump over a bench, sprint across the room, punch a bag twice, run back, jump on a Bosu ball and then to the training table. 2 sets of 5 per set.