Workout 5/23/13
Run – 4 miles speed work
1 mile warm up (9:40 pace)
4 x 800 meters at race pace (7:30)
1 mile cool down (10:00 pace)
|
Triplet 1 5 sets |
Reps/Weight |
Reps/Weight |
Reps/Weight |
Reps/Weight |
Reps/Weight |
|
Hex bar deadlift |
6/145 |
6/145 |
6/145 |
6/145 |
6/145 |
|
Db Chest Press |
6/2×30 |
6/2×35 |
6/2×35 |
6/2×35 |
6/2×35 |
|
Single Arm Db Row |
6/45 |
6/45 |
6/45 |
6/45 |
6/45 |
|
Superset 2 3 sets |
Reps/Weight |
Reps/Weight |
Reps/Weight |
|
Front Plank |
1 minute |
1 minute |
1 minute |
|
Hanging Knee Raise |
12 /bw |
12/bw |
12/bw |
DB = dumbbell, all weights are in lbs, bw = body weight
This time I learned from my experience and called ahead to a smaller gym down the road from where I am staying. I ended up going to “club metro” where my experience was far better. Here I paid a $10 day fee for a moderately clean gym with polite people (as polite as I’ve met in the north east thus far), and a dedicated area for stretching. The selection of free weights was not awesome, but not bad either. The treadmills still lacked any fans or air circulation, but for 10 bucks I wasn’t going to be a diva. Overall, well done club metro! I still can’t wait to get back to Gold’s Gym though.
