Tom, anything new can be a bit scary...especially lifting free weights. A clarification, when i say that I believe in lifting "heavy" its VERY relative. Being an old fart and not wanting to risk injury the amount of weight i use is a joke to someone like PW or JH...BUT it worked very well for both Laura and I this past spring and were doing the 12 week program again for Portland. Today is the 4th of 4 workouts done every 3 days:
This am (takes about 25 minutes):
- Deadlift: 2 sets 5-7 reps, 1 set 12-15, 3 minutes res between each
- Romanian Deadlift: 2 sets 8-10 reps, 2 minutes rest
- Standing Dumbll shrug: 2 sets 10-12, 2 minutes rest
- Swiss Ball crunch: 2 sets 20-25, 1 minute rest
- Plank held for 2 minutes
- Seated Russian twist; 2 sets 15-20 reps, 45 seconds rest
- Plank held for 2 minutes
Noon recovery swim:
- will be about 20 minutes of sculling and underwater work
Tom, anything new can be a bit scary...especially lifting free weights. A clarification, when i say that I believe in lifting "heavy" its VERY relative. Being an old fart and not wanting to risk injury the amount of weight i use is a joke to someone like PW or JH...BUT it worked very well for both Laura and I this past spring and were doing the 12 week program again for Portland. Today is the 4th of 4 workouts done every 3 days:
This am (takes about 25 minutes):
- Deadlift: 2 sets 5-7 reps, 1 set 12-15, 3 minutes res between each
- Romanian Deadlift: 2 sets 8-10 reps, 2 minutes rest
- Standing Dumbll shrug: 2 sets 10-12, 2 minutes rest
- Swiss Ball crunch: 2 sets 20-25, 1 minute rest
- Plank held for 2 minutes
- Seated Russian twist; 2 sets 15-20 reps, 45 seconds rest
- Plank held for 2 minutes
Noon recovery swim:
- will be about 20 minutes of sculling and underwater work
