Training Day...not the Denzel movie

Gunner man:
This is a backpack, this is a sandbag, and this is twenty pounds. Combine all three for a weighted upper body workout, and feel free to use anything from sand, water jugs, or Nicole Ritchie to weigh down the pack*.

The workout looks the same as last weeks upper body workout. The warm-up phase should be conducted without the weighted pack to ensure muscle fatigue won't be present when you start the workout and to properly warm-up the muscles. Instead of trying to do a 1-2-3-2-1 format for pull-ups (or 2-4-4-2 for push-ups), keep doing as many as you can do without sacrificing form. If you can only do one, keep doing one with perfect form until you hit your desired goal (9 for pull-ups/12 for push-ups). No kicking, arms always lock out, and your chin always goes over the bar. Never sacrifice proper form just to knock out a few extra reps.

The interval portion of the workout was a simple 40 minute ride with a 5 minute warm-up on a 3 level. The interval part is broken up into a 1-minute sprint at anything above a 9 level followed by a 1-minute steady pedal at anything below a 3 level. Do this for 30 minutes, and close it out with a 5-minute cool down to get your heart rate down to an acceptable rate. Do 15 minutes of stretching to close out the workout.

Here are my results:

Warm-up/Stretching:
Pull-ups- 10 reps X 2 sets: slow using a 2/3 motion (2 seconds up, 3 seconds down.)
15 minutes of upper body stretching

Workout- Pull-ups
Regular: 1-2-3-2-1
Reverse: 1-2-3-2-1
Close grip: 1-2-2-2-1
Behind-the-neck: 1-2-2-2-1
Regular: 1-2-1-1-1

Workout- Triceps
Dips: 4 X 15

Workout- Push-ups
Regular: 2-4-4-2
Tricep: 2-4-4-2
Dive Bomber: 2-4-4-2
Wide: 2-4-4-2
Hands outboard: 2-4-4-2
Knuckle: 2-4-4-2
Finger: 2-4-4-2
Incline: 2-4-4-2
Decline: 2-4-4-2

Rest 2 minutes

Workout- Abdominal
Half Sit Up: 15
Jack Knife: 15
Cobra Stretch: 3X5 seconds
Forward Plank: 30 seconds
Left side Plank: 30 seconds
Right side Plank: 30 seconds
Crunch: 15
Side Sit-Up (each side): 15
Oblique (each side): 15
Cobra Stretch: 3X5 seconds
Forward Plank: 30 seconds
Left Side Plank: 30 seconds
Right Side Plank: 30 seconds
Flutter Kicks: 15 (4 count)
Leg Raises: 15
Hello Dollies: 15 (4 count)
Cobra Stretch: 3X5 seconds
Forward Plank: 30 seconds
Left Side Plank: 30 seconds
Right Side Plank: 30 seconds
Knee Bend: 15
Abdominal Twister: 15
Hanging Knee-Up: 2X5
Hanging Leg-Up: 2X10
Floor Knee-Up: 15
Cobra Stretch: 3X5 seconds

Interval Training (40 minutes):
5 minute warm-up
30 minute interval training- 1-minute spring at anything above a 9 level followed by a 1-minute cool down at anything below a 3 level.
5 minute cool down
15 minutes of lower body stretching.


*I apologize for the terribly crappy celebrity joke made in the opening paragraph.