When the heat was on I rose to the challenge.
Monday 25 July 2011
I combined strength training with cardio in a workout that consisted of barbell bent over rows (5 reps x 1 set x 95 lbs, 5 reps x 2 sets x 185 lbs, 6 reps x 3 sets x 185 lbs, 10 reps x 2 sets x 135 lbs), flat bench dumbbell flat bench press (5 reps x 1 set x 100 lbs, 10 reps x 6 sets x 100 lb) and running in place (19 minutes total).
I performed more rowing sets than I had a week ago, this was because I kept myself hydrated and reduced the amount I pressed with dumbbells. I ran in place for intervals ranging from 60 s to 4 minutes, which were interspersed with weight lifting exercises. Performing the exercises in this manner helped me to maintain energy despite the humidity.
I had a good workout.
Wednesday 27 July 2011
Dumbbell squats, barbell chest presses and light aerobics were the focus of this workout. Squats are extremely effective for strengthening the glutes and hamstrings, I performed multiple sets of this exercise (5 reps x 1 set x 100 lbs, 10 reps x 6 sets x 180 pounds) which was twenty pounds higher than week 4 of the deadlifting challenge. I performed multiple sets of the standing barbell one arm chest press (10 reps per arm x 6 sets x 90 pounds) but with much less weight than last week. Exercise is important but it must be coupled with common sense, high humidity would have caused unnecessary over-exertion and possible dehydration. I got my cardio exercise by walking for fifteen minutes; this was done in short intervals throughout the workout. It was a reasonable alternative to running which also allowed me to rest between weight lifting exercises.
I had a good workout that day.
Friday 29 July 2011 - Deadlifting Day
More weight. I took advantage of the lower humidity and got in some heavy lifting. For several weeks I had been dead lifting between 53 - 81 percent of my one rep max. With all of the lower body exercises I had been performing since the start of this challenge, I decided that it was time to kick things up a notch. After warming up (5 reps x 135 lbs), I added enough weight to deadlift at 83.5 percent of my 1 RM.
I performed six reps at 355 pounds.
The training has been good for me, my leg muscles were primed and this helped me to lift the weight easily. The core training was also helping, I was able to stand fully erect due to all of the lower back and abdominal exercises that I've been doing. My left hand was giving me some trouble, though; my ring and middle finger weren't gripping the bar as well as they normally have been. I performed five reps, then set the weight down. I clenched and unclenched my left fist several times, it helped a little. I did one more lift, then unracked the weight.
I then performed three sets of one arm push ups (12 - 15 reps x bw right side, 10 - 15 reps x bw left side); it had been a long time since I had done this particular push up. The chest muscles on the left side of my body often tire sooner than those on my right side, and exercises like this one increase their strength and endurance.
I also walked for fifteen minutes, this allowed my body to recover from their strength training exercises and to think about next week's training.
Dead lifting Plans For Week 6
The heat and humidity are going to be with us for a while. For the upcoming week, I'm going to continue with the rowing, benching and pressing exercises, but replace squats with crossovers. I'm also going to do hanging obliques and dumbbell side bends (in different days), as well as pull ups/chin ups and dips.
I had a good workout during the fifth week of my training, and I'll do even more this week. I'm nearing the end of my deadlifting challenge, and I must be ready for it.
I'll keep you posted on my progress.
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"Deadlifting Challenge - Week 5 Progress Report" copyright 2011 Living Fit, Healthy and Happy(SM). All Rights Reserved.