Monday, October 8, 2012

Base Building Project

Day-by-day account of how to build a {solid} base in the run-up to December. The plan is to use October and November to build up the base – perfect timing since the heel and ankles are healing nicely.

Friday: Intensive leg workout in the gym

Saturday: Hill training – DH with the gang

Sunday: Speed work at The Pink Charity Run 2012 (notched down from an all-out-crazy pace to KIV the foot and after the previous 2 days) followed immediately thereafter with cross training on the elliptical. Iyengar Yoga later in the evening to stretch those babies out.

Is it a wonder then when this morning rolled around, I was “ecstatic” to work on Backs & Lats?!?!?!

Single sets of:
a) Free standing pull-ups (I volunteered! Let’s just get this over and done with mentality! Guess what…I was really “ecstatic” because I was still smiling like a dork during the 4th set.)
b) BB deadlift (anti-slip measure: use a strap!)
c) LF cable medium grip lat pull-down
d) LF cable short width back row (“it’s slightly heavier in this set” is a misnomer)
e) BB bendover row (scrapped the initial plan for a KB)

Supersets of:
f) Roller abs on Bosu
g) Technogym cable reverse pull-overs

Single set of:
h) DB hammer curl (to only discover that I wasn’t supposed to curl it all the way…after the first set. Geezz, Michael could have told it was supposed to be an “L” before I finished 15 reps!)

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