Alright, so here’s the 5th workout completed. Truth-be-told, I’m starting to get a little bored with this. And it’s largely because of the unloaded nature of all of the work that I’m doing. While I’m getting a fantastic response from my upper body in terms of soreness and pump, my lower body really just isn’t getting anything significant out of this. I find that even when I do 300 reps of single leg work (150 reps per leg) or 300 reps of close-stance squatting, I get a great pump during the workout, but then the effects have worn off the next day. What’s worst is that while my knees begin to feel pretty good during the workout, the effect is limited going into the next day as well.
My left knee continues to be finicky, but on the positive side, my right knee is mostly back to normal without any consistent pain day to day. My goal right now is to get through 15 workouts like these, but I will start to add some form of external loading onto the lower body movements at the very least. Starting with workout 6, I’m going to start doing the squats with a 20lbs medicine ball hugged to my chest, and the same for back raises.
Anyway, here’s workout 5:
A1. Reverse lunge – 50 total reps per leg
A2. Ring push-ups – 100 total reps
A3. Chin-ups – 100 total reps
A4. Back raises – 100 total reps
A5. Ab wheel rollouts – 30 total reps
Total time: 46:17
B1. Airdyne – 12:55
My watch kept on getting frozen whenever my wrist got bent back setting up on back raises and ring push-ups, so timing was a little off, but just went from 1:30pm to 2:30pm and guesstimated the time lost during the first part of the workout and tacked it on to my total time.
Ring push-ups were awesome, and will be doing more of these moving forward. The downside is that the pump from these really hampers my ability to do ab wheel rollouts simply because my shoulders become too tight to fully extend above my head. Something to try and figure out as I continue onward.
Ramble on Fitness 