2014-04-22

Fitness Experiments #2

Yesterday's workout was heavy on the triceps and calves, but strictly adhered to the calisthenics principle I'm working with. Today's experiment is more of the same (calisthenics), but the emphasis is on back, bicep and abdominal muscle groups.

  • 4 sets of 15 one-arm bicep rows from push-up position. (Get in push-up position with your hands holding dumbbells; raise one dumbbell into your chest, and return to starting position. Alternate arms.)
  • 2 sets of 10 standard pull-ups.
  • 2 sets of 10 reverse grip (underhanded) pull-ups.
  • 1 set of 10 standard pull-ups - hold the "up" position and move first to one side, then the next.
  • 4 sets of 15 hanging leg raises.
  • 4 sets of 15 hanging oblique twists.
  • 4-5 mile run.
Obviously, this will not be a very easy workout. I'm going to do what I can, aiming to finish.

Important Note:
If you're not used to doing a lot of bicep work, there is a risk that you will hurt your bicep or possibly develop some light tendonitis or "tennis elbow." So take it easy and use common sense. Remember a burning sensation in your muscles that subsides during recovery periods is "good pain." Burning that doesn't go away with rest, or sharp pain (pinching or stabbing) in your tendons or joints is "bad pain." If you start to feel some bad pain coming on, reduce the number or repetitions you do.

The goal here is to complete the workout; there is no shame in not being able to complete it. As long as you get a good workout, you've succeeded.