Dufisthenics

So I started off shoulder/back day with a Century circuit (40 bodyweight squats, 30 push ups, 20 hanging knee raises, 10 push ups)  I had not done one in awhile and it certainly showed.  Even with my trying to just go at a steady consistent pace and not busting it I still felt gassed by the end.  It didn’t help that the AC at Planet Fitness apparently had a problem, it felt warm and humid inside.

Anyway, this 3-4 minute circuit affected the rest of my workout, I never recovered.  My strength and endurance was limited across the board.  I would expect there to be a short term recovery period but for it to last the entire workout was disappointing and a testament to how little I do circuit training anymore.

Today’s Workout

5 minutes cardio/stretching

Century circuit – 40 BW squats, 30 push ups, 20 hanging knee raise, 10 pull ups)

Wall handstand x 60 sec

Lat pull down – 130lbs x 10

Seated Cybex shoulder press – 200lbs x 10

Lat pull down – 170lbs x 10

Seated Cybex shoulder press – 220lbs x 8

Lat pull down – 210lbs x 6

Seated Cybex shoulder press – 240lbs x 5

Front lat pull down – 175 x 8

Standing low to high cable pull – 20lbs x 8 (both arms)

Front lat pull down – 175 x 8

Standing low to high cable pull – 20lbs x 8 (both arms)

Front lat pull down – 190 x 8

Standing low to high cable pull – 20lbs x 8 (both arms)