August 21, 2014

A. DB RFESS @30×1; 6-8/leg x4; Rest 90 seconds between legs
B. Prone Row @1112; 8-10×4; Rest 100 seconds
C. Half Kneeling KB 1-arm Press @12×1; 4-6/arm x4; Rest 60 seconds between arms – – video please
D. Deadbugs 30 x4; Rest as needed – alternate sides per rep
24 sets
30 seconds assault bike 90% aero
30 seconds rest
– All sets within 5 RPMs

For part A… All sets were 8 reps using 20lbs

For part B… All sets were 10 reps with +20 added

For part C… The first set was 5 reps using 26lb KB and sets 2-4 were 6 reps using 26lb KB

For the AB… All sets were kept between 55-58RPMs

My energy will hopefully be getting back to a good place. I saw a doctor yesterday that changed some of my medications around so we shall see what happens. I am sore today from the RFESS, prone row and half kneeling KB 1-arm press. I feel like the deadbugs are getting really easy to do. I don’t seem to strain as much to keep my core tight.


One thought on “August 21, 2014

  1. that’s really awesome about the deadbugs

    medication wise, keep me updated, some medications can be contraindicative towards some exercises…I don’t need a medical history or reason behind it but knowing medications can change program possibly

    Michael Bann OPT Strength and Conditioning Coach OPT | International Center for Fitness 16573 N 92 St #135, Scottsdale, AZ 85260 Office: 480-699-3045


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