Workout 20th June ’10

Before I list my workout for today… shout out to Vidya. She did the Weekly Workout Challenge No. 1 and completely crushed it! I watched her do the whole workout and her form was nothing short of perfect. Her numbers are as in the picture below (each cell is the number of reps done in one minute).

Her totals…

Knee Pushups – 83; Situps – 90; Squats – 116

Total reps – 289 in 15 mins!!

Flippin awesome! Not many men/guys will be able to throw these number on the board. How many people thought the fat girl in high school could spit out such numbers today?! Very proud of her!

My Workout Summary

Equipment Available: Treadmill, Elliptical, Lat Pulldown station, Chest Press station, Leg Press station, 5 gallon water containers

Arms Available: 1 (Right)

Workout:

6 Leg Presses (315 lbs)

12 Single Arm Power Clean (5 gallon water container = 45 lbs)

90 sec on Elliptical at HR 165+ (Equivalent of 0.5 km run)

Rest 2 mins. Repeat 4 time for a total of 5 rounds.

I did not do this for time as I did not want to do something stupid and injure my hand even more. Nevertheless my heart rate was consistently between 165 & 175 bpm during every round. I should say I was pretty wasted at the end of the workout.

If you want to try this workout and have two functioning hands but no leg press station I recommend the following substitution.

Substitutions:

1 Leg Press = 2 Squat Jumps

1 Single Arm Power Clean = 1 Dumbbell Swing (modify weight to suit your ability)

90 sec on Elliptical at HR 165+ = 500 m run (this is not a jog)

Laters.

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2 responses to “Workout 20th June ’10

  1. Arch June 22, 2010 at 7:43 pm

    Hi Raj!

    I’m Srividya’s friend from school. I’ve been following your blog and just wanted to say thanks for the challenging work out ideas!

    I tried the workout challenge today – and sucked pretty bad :p Here are my numbers – Knee pushups – 68, Squats – 78. I can’t really do sit ups unless I have a partner (and didn’t today), so I tried the plank instead for 60 secs. Lasted about 40 secs or less each of the three times. Is there an alternate to sit ups? My shoulders refuse to come off the ground without my feet getting off the ground at the same time….

    Vidya’s numbers are very inspiring..116 squats, wowee..!

    Arch

    • RG June 22, 2010 at 10:42 pm

      Hello Archana,
      You’re welcome and thank you for stopping by. Congrats on doing the workout of the week! Those are some really good number you got there. This whole thing is a marathon not a sprint and its important to take the time and pace ourselves. Also the race is only against yourself! The important thing is you did it and you know your numbers. Continue doing these workouts and you’ll see that when you repeat this workout in a month or so… your number will be much higher!
      As for the situps… the best option is to slide your toes under a something low & heavy such that it stay stationary. Like this – http://www.oxygenmag.com/content/oxy48/situps.jpg

      Once you’re able to do a bunch like this… move on to placing your feet against a wall. That is easier than doing it without any support but harder than having your toes fully supported. Like this – http://fatlossunscrambled.files.wordpress.com/2009/09/situps_full.jpg

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