DELANEY’S DAILY P.T. – NOVEMBER 2, 2012   Leave a comment

It’s been a while since I posted up what I’m doing for workouts, and things have changed over the past month. I like to keep my workouts feeling fresh, and research indicates that switching up your workout routines regularly leads to better gains. Here’s what got done yesterday:

1. 5K Harriett Island & Brickyard Trail Run with 30 lb Weighted Vest (900′ ascent)
2. Underhand Lift/Curl/Press (60 lbs) 3×4 & BOSU Bicycles 3xMAX
3. Standing Dumbbell Triceps Press (60 lbs) 3×5 & BOSU Crunches 3xMAX
4. Overhand Lift/Curl/Press (50 lbs) 3×4 & BOSU Flutter Kicks 3xMAX
5. BOSU Prone Triceps Press (50 lbs) 3×8 & Side Leans (60 lbs) 3xMAX
6. Bench Press (100 lbs) 3×8 & Ab Straps Side-to-Side Wipers 3xMAX
7. Regular Pull-ups 1,2,3,2,1
8. Chin-ups 1,2,3,2,1
9. Narrow Pull-ups 1,2,1
10. Commando Pull-ups with Leg Extension 1,2,3,2,1

You can replicate this same workout for yourself. Keep the sets down to three and the reps between 4 to 8, and adjust weight as you are capable. Be creative with your paired ab exercises as well. I really like using a BOSU for that stuff. Focus on non-stop movement. In the short breaks between sets I keep moving, especially stepping onto, off and around the BOSU. Yes, listening to Deep Purple helps me keep moving and gives me a chance to work on my rock star moves. 😉

Train hard, never quit, live well!


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