In my gym we have been geared up and training hard for a mantathlon challenge we will be running in June. I have been lifting a lot more weights and training hard getting my body ready for this challenge. Well with a month before the competition I decided to give it a go and see where my numbers stand. My current weight is 170 lbs so for a couple of the exercises you have to do half of your body weight which for me is 85 lbs.
Exercise # 1: Bench Press your body weight. I have a bum shoulder so I used 80 lb dumbbells instead. 10 reps
Exercise # 2: Full Hang Pull Ups: 20 reps
Exercise # 3: Shoulder Press Half body weight: 19 reps
Exercise #4: Dips plus a quarter of body weight( 42.5 lbs): 12 reps
Exercise # 5: Barbell Curls Half body weight: 5 reps
My score of 66 out of 100 is not too bad. It is 10 better than my first attempt. Definitely see where my weaknesses are and what I need to work on.
SInce this all upper body I decided to split it up and do the lower half today.
Warm Up: Lunges in all directions, overhead squat, band walks, jump rope
Barbell Complex 3 x 3 (65, 85, 95 lbs) all right in a row:
Hang Cleans, Front Squat, Shoulder Press, Back Squat, Good Mornings
Superset with 3 x10 hanging leg raises
Rear Foot Elevated Split Squat (95lbs) 3 x 8
Paired with Supine Leg Raises 3 x 10
Kettlebell Swings with the big boy (106lbs) 3 x 10
with 3 x 10 Ab Wheel Roll outs