April 14, 2009

Warm Up

10 Minutes on the Rower

Trying to improve my technique which shows how intense this exercise can be. I had to break it up into 3 minutes of good pulling, 1 minute of easier pulling, 2 and 1, and 2 and 1.

Incline Bench Press, 135# and the chains, 3x8
25# Plate Swings, 3x16
60 seconds of rest between each round

Squats, 185# and chains, 3x8
Gravitron Pull ups, 3x8
60 seconds of rest between each round

Dead Lift 205# and chains, 3x8
Glute-Ham Raises, 3x8
60 seconds of rest between rounds

Farmers Walk 100#, 90#, 80#
4 Way neck machine, 150#, 5reps each
Cable Crunches, 150#, 30 reps
Farmers walk back
rest 60 seconds between rounds

Ok, so that was a fairly tough. Working with the chains is amusing in a sick sort of way. I load the bar up, and then drape the chains over the sleeves. As the chain comes off the floor the load gets heavier, so the lift is harder at the top. Too, they sway and cause the load to wobble, which forces all sort of stabilization.