Weight lifting for the week of 9/30/2019…Higher Reps, Lower Weight

My shoulder is feeling better this week, but I don’t want to over do it. However, I do want to get a good workout in. So I opted for the higher reps, and lower weights today. This workout did the trick. My shoulders and body are tired but not over taxed. This month we are working on kicks in Muay Thai so I wanna focus on shoulders, abs, and upper body to balance my training.

I focused on more reps and less weight in a superset. Some of you might ask what a superset is. I have talked about it before, but here is a quick refresher.

Superset – In exercising terms, is simply doing two or more exercises back to back without a rest in between those exercises. You rest after you have completed a set of exercises and then repeat after a short rest.

In my workout I ended up taking sets of three exercises and doing them in a set, before taking a short 30 second break. Still focusing on the eccentric motion, but with more reps today.

Workout: 50 minutes

  1. Ran for 15 minutes. Just steady state run. Just to get the heart pumping and to get my cardio in.
  2. Squat + Curl dumbbell – reps- 12, 12, 12
  3. Push ups – reps – 15, 15, 15
  4. Bent over dumbbell row – reps – 20, 20, 20

    Rest 30 seconds then redo these three exercises till you have completed 3 sets.
  5. Crunches – reps – 35, 35, 35
  6. Lunge + Front Raise dumbbell – reps – 24, 24, 24
  7. Renegade Rows with dumbbell – reps – 24, 24, 24

    Rest 30 seconds then redo these three exercises till you have completed 3 sets.
  8. Inclined bench press – reps- 20, 20, 20

I missed my BJJ class today cause I had to work with really small children today for my job. But I got this workout in so yay for the small wins.

Listen to your body. Keep working on being the best you that you can be. Thank you for reading and I hope you are having a great day. My respect to you and your family.

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