I’ve been hitting up the gym regularly along with all the dragon boat practice. For the past three weeks I’ve been hitting up the usual 3 Set X 10 Rep Supersets with 35lbs dumbbells.
This week, I’m starting the new phase: 4 Set X 8 Rep Supersets with 45lbs dumbbells. My goal right now is to avoid the dreaded plateau, and the way I’m going to do it is by changing up the routine and doing every movement as explosively as possible. Also I’m also heading back to Canada Games Pool because I need more weight.
So here’s what I did today:
Start
- Plyometrics
- GSP Combo: 10 x Push-ups (feet elevated); Body Squat (squat then jump up); Lunge (jump back to starting position)
The Workout
- Superset A
- Pull-ups (4x8) - By the third portion, I retreated to 5 Reps
- Barbell Push Press (4x8x90lbs) - I maintained form throughout this Superset
- Superset B
- Dead-lifts (4x8) - Found that 45lbs dumbbells were just too easy
- Dumbbell squat (4x8) - Tried to jump back to starting position. Made it more challenging
- Superset C - Fastest Set
- Bent-over Row (4x8) - I had two 45lbs plates + the row (whatever the row weighs) - It was really easy as well. Must increase weight next time.
- Dumbbell Bench Press (4x8) - It went smooth until the final set where fatigue started to settle in.
- Superset D
- Russian Twists (4x8) - Felt it work.
- Planks (20s x 2) + Side Bridge (Left) + Side Bridge (Right)
End
- Stretching Session
- Stationary Bike (5km)
What a workout. It took me an hour and a half. Til’ next time.
