October 27, 2008

Workout Group about 20 people showed up.

Warm up
A long version of the standard warm up. Lots of skipping and shuffling and so on and lots of dynamic flexibility.

Workout
Where I've been feeling wrong, I broke of after the warmup and just did 20 minutes of intervals on the treadmill, 80 seconds 3mph, and 80 seconds 7mph.

Core
3x20
Cable Crunches
Hyperextensions

The workout group did a whole lot of pulling and pressing with the new dumbbells. It looked like 3 couplets, bent over dumbbell rows, and dumbell presses, 4 sets, 4-6 reps, 60 seconds of rest between pairs of exercise -- so go heavy. Second couplet was dumbbell push press, and explosive supine rows with a 3 second negative cycle. Again 4 sets, 4-6 reps, with lots of rest -- so go heavy. Pullups and more rows same deal. Finally the bonus was max pushups in 30 seconds with 60 seconds of rest, 4 sets.

I tried the new Glute-ham machine for a happy set of 8. Enough to see that I'm going to like the machine very much.