Today was the first time in a while that I really didn't feel like being in the gym. I was tired from a restless night with my youngest child, and that lack of effective rest was having an impact on my psychological state. However, I usually find that on those occasions where the will is weak, the reward at the end of the session is multiplied. It wasn't to be today, I still felt pretty crap afterwards. In this workout I compromised by keeping it short and focused on upper body and core.
Cranky session
Warm-up
15 minute brisk walk to gym.
5 minutes skipping.
Resistance band stretches - thoracic/chest/shoulder.
Chest
Superset 3 sets of 10 reps.
Dumbell bench press - 25kg dbs.
Dumbell bench flies - 5 kg dbs.
Shoulder/back
Superset 3 sets of 10 reps.
Barbell bent-over row (overhand/pronated grip) - 53kg.
Dumbell shoulder press - 15kg dbs.
Torsonator
2 sets of 10 reps each side.
15 kg plate.
Twists/squat&press/clean&press/squat&side to side press/knee kicks.
Warm-down
15 minutes brisk walk home.
Foam roller for 10 minutes.
Static stretches for 10 minutes.
At school last night I also had a session of plyometrics and a study of core lifts. The lifts were all about technique, and barely rate a mention as 'work', but the plyometrics session was a real sweat-maker.
Plyometrics
5 minutes warm-up jog/sprints.
Illinois test x 3.
V test x 3.
Ladder runs + variations x 15.
Bean bag catches.
Once I got home from class I was feeling much better. The plyometrics was something I really enjoyed, and I have noticed a very big improvement in my cardiovascular fitness over the last couple of months. I'm starting to feel pretty good for a 40-year-old!
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