A Wicked Training Day

November 20, 2010


Today was one of the most challenging training sessions I have done. I was ready for it and even asked if we could do some defense work on the mats. I got more than expected.

Calves seated

90 x 100 x 1

Dead lifts

85 x 8 x 2 sets warm-up

135 x 8 x 2 sets

145 x 5 x 2 sets

155 x 5 x 1 set

165 x 5 x 1 set

175 x 5 x 1 set

185 x 5 x 1 set

195 x 3 x 2 sets

Seated hamstring curls

60 x 10

70 x 10

80 x 10

90 x 1o

superset 1:1 with glute kickbacks

90 x 10

100 x 10

110 x 10

130 x 10

Prone lying hamstring curls

60 x 10

70 x 10

80x 10

90 x 10

superset 1:1 with tricep pushdowns

70 x 10

80 x 10

90 x 10

100 x 10

One arm rows

45 x 10

50 x 10

60 x 10

65 x 10

superset with triceps db overhead kicks

15 x 10

20 x 8

20 x 8

20 x 8

Bent over rows

55 x 10

60 x 10

65 x 10

70 x 10

Superset with pull-ups wide grip x 5 x 4 sets own body weight

Forearm curls

15 db x 10 each hand separately x 4 sets

1 hour 30 min. session. I felt it from shoulders to toes. Off for one day now.

Happy training.