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Old 09-23-2010, 09:24 PM
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larmer larmer is offline
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Join Date: Jan 2008
Location: Niagara Falls
Posts: 1,308
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Thursday, 23 September 2010
Day 54 of 365, 19 days of fighting out of 75 goal
Day 6 of 84 of TC 9

I am doing too much or at least spending too much time on the internet at night. I am not getting enough sleep so I need to change that. Proper bed time tonight.

Day 4 – Workout C

1A) Deadlift – 3x8 (3-1-1) 8 @ 135 & 8 @ 155 increase
• No rest.
1B) DB or Cable Lateral Raise – 3x10 with slow lowering phase (3-0-1) 10 @ 15, 10 @ 20
• Rest 2 minutes before repeating 2 more times.

2A) BB Shrug – 3x12-15 15 @ 85, 15 @ 105 increase
• No rest.
2B) Stability Ball 1-Leg Hamstring Curl – 3x10 per side I did the 10 per side but it does not seem very challenging. I had best check my form.
• Rest 1 minute before repeating 2 more times.

I was too tired to do the intervals. Next week I will include them. I think I will use my kettlebell as I like it.

Optional 4x4 Intervals
• 4 minute warm-up
o 15 seconds sprint or kettlebell swings
o 15 seconds recovery
Repeat 8 times for a total of 4 minutes.
• 4 minute cool-down
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Cheers,
Andrew
Niagara Falls, ON
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