Ok, so workout 3 in the books and it was another good one. I brought the intensity up again as far as lower body work was concerned and went for a much higher volume with a harder unilateral variation (Bulgarian split squats), and then kept the intensity fairly high on the following moves with slow-eccentric push-ups, and body weight scarecrows, which are basically pull aparts using the Olympic rings and your body weight as resistance. These are incredibly challenging and very taxing on the rear delts and upper back.
The nice part about this workout is that it was relatively short, so that I was able to finish the whole thing in less than 40 minutes, and still get a decent amount of time on the Airdyne for some aerobic work. Happy with the workout overall.
The rest of the weekend didn’t work out as well from a training perspective as family-related engagements came up, and kids occupied all of my time. But that is what it is, just have to get back to it today.
Here’s the last workout:
A1. Bulgarian split squats – 150 total reps per leg
A2. Controlled-eccentric push-ups – 50 total reps
A3. Scarecrows – 50 total reps
A4. Back Raises – 50 total reps
A5. Ab wheel rollouts – 15 total reps
Total time: 37:53
B1. Airdyne – 21:30
Ramble on Fitness 