DELANEY’S WORKOUT OF THE DAY – AUGUST 21   Leave a comment

0700: 3.2 Mile Run

1200: Suspension Strap Training (RIP 60)
1. Warm-up Run
2. Jumping Lunges 30
3. Triceps Extension & Fly 3×8
4. Push-ups with Rotation 30
5. Plank, Crunch, Stir & Pike 10
6. Jumping Squats 30
7. Bicep Curl & Rear Delt Fly 3×8
8. Lat Pull with Rotation 30
9. Plank, Crunch, Stir & Pike 10
10. Pistol Squats 30
11. Lat Pull Down & Prone Grip 3×8
12. Reach (swimmer’s crawl) with Rotation 30
13. Plank, Crunch, Stir & Pike 30
14. Cool Down Run
–> I went to 3×8 (three sets of 8) instead of 1×30 (one set of 30) on the upper body exercises to put more effort into building muscle mass at this stage in my training. The difference with 3×8 is that I am maintaining more incline and resistance during my sets than I did in the 1×30.

1500: Perfect Push-ups
1. Regular Push-ups: 12,9,7,5
2. Wide Push-ups: 4,2,3,2
3. Narrow Push-ups: 6,3,1,2
–> Should have thrown in another set of regular push-ups!

Yes, I use a RIP 60 set and that’s TRX in the photo. I use RIP 60 because I got a good deal on them ($55) one day and just haven’t seen a good deal on TRX yet. However, I trained with TRX last year and had a good experience with them as well.

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