It’s been 4 weeks with this workout and I’m really happy with the results. My clothes are fitting great; I’m stronger than I’ve been, yet smaller in size which feels great! Check out my final week of this workout below.
If you want to see the workout with all its options, check out the article on T-Nation.com.
Monday:
Stretching…
Workout:
Deadlift 3 x 5 (2 minute rest)
Max weight was 170 lbs. (Up 5 more lbs. over last week!)
Superset Chinups and Dips 3 x 5 each (1 minute rest)
I was able to do 3 sets of chinups using on 80 lbs. of resistance before moving up to 90 lbs. for the last 2 sets.
For dips, I did my body weight all 5 sets.
Farmer’s Walk 4 x 30 yds. (2 minute rest)
Stayed at 35 lbs and it was much easier!
Missed the 2-a-day again…. This is just tough for me to work in!
Tuesday:
75% Sprints 8-16 rounds (90 seconds – 2 minute recovery)
Did a bunch of stretching before. 16 rounds of sprints followed by still more stretching. Feeling GREAT!
Wednesday:
Stretching
Workout:
Dumbbell Bench 3-5 x 8-10 (45 second rests)
I paid attention and did 4 sets at 40 lbs. My final set, I pushed it up to 42.5 lbs and hit 10 reps! Felt great!
Kettlebell Swings 3-5 x 8-10 (45 second rests)
I added an extra set — did 4 sets at 40 lbs.
1 arm dumbbell row 3-5 x 8-10 (45 second rests)
Got 3 sets at 35 lbs. and then moved up for the last 2 sets to 37.5 lbs.
Tire pulls 5 x 20 yds (1 minute rest)
Got all the girls to join this morning! Two of us pulled 2 tires and the other 2 just sprinted. It was a great workout. AND FUN!
Thursday:
Run from Tuesday OR brisk walk for 30-60 minutes
I got up a little early and did some stretching for rushing out the door.
Friday:
Stretching!!
Workout:
Front Squat 4-5 x 3-5 (1 minute rest)
I really like the strap approach that Seth taught me last week. I maxed at 125 lbs.!
Pullup 4-5 x 3-5 (1 minute rest)
I was able to do three sets at 80 lbs., and then I needed to move up to 90 lbs. for the last 2 sets.
Clean & Press 4-5 x 3-5 (1 minute rest)
I did all 5 sets using 85 lbs. It was tough, but it felt great to get through and I really feel strong!
Workout calls for alacate conditioning later in the day (apparently these short, intense workouts don’t produce lactic acid and don’t cause a burn). No time, yet again.
Saturday:
Workout:
Super Set
Standing Dumbbell Press 3 x 8-10
Side Raise 3 x 12-15
Tri-Sets
Dumbbell Curl 3 x 8-10
Dumbbell Hammer Curl 3 x 8-10
Dumbbell Curl 3 x 8-10
Tri-Sets
EZ Skull Crusher Pullover 3 x 8-10
Weighted Close Grip Pushup 3 x 8-10
EZ Skull Crusher Pullover 3 x 8-10
Standing Calf Raise 3-5 x 8-10
Ab Wheel 3 x 8-10
Sunday:
Fantasy Football took priority this week…
