Pyramid workout is a combination of a Pumps&Iron body-weight pyramid and ToneItUp's Bikini Strap Workout, smushed together and done as a half pyramid.
Pre
Energy Level [1-5]: 4
Sore Areas: Left butt muscle still hurts.
Yesterday: Bike/Lift
Environment: Indoors, raining, muggy
Workout
Equipment: Treadmill, Dumbbells - 15lbs
Work Time: 48:00
Treadmill
| Minutes | Speed: MPH | Incline: % | Total Distance (mi) |
|---|---|---|---|
| 0:00 - 3:00 | 6.0 | 3.0 | ~ .3 |
| 3:00 - 9:03 | 7.0 | 3.0 | 1.0 |
| 9:03 - 11:03 | 7.5 | 3.0 | ~ 1.25 |
| 11:03 - 16:00 | 7.5 | 2.5 | ~ 1.82 |
| 16:00 - 16:55 | 8.0 | 2.5 | 2.0 |
| Total: 17:00 | 7.1 | 2.8 | 2.01 |
Pyramid Lift
| Exercise | Set 1: Reps - Weight | Set 2: Reps - Weight | Set 3: Reps - Weight | Set 4: Reps - Weight | Set 5: Reps - Weight |
|---|---|---|---|---|---|
| Burpees + Pushup | 10 | 9 | 8 | 7 | 6 |
| Side V-Sit | 10/side | 9/side | 8/side | 7/side | 6/side |
| Lunge + Kick | 10/side | 9/side | 8/side | 7/side | 6/side |
| Squat + Side Leg Lift | 10/side | 9/side | 8/side | 7/side | 6/side |
| Plank Row | 10/side - 15lbs | 9/side - 15lbs | 8/side - 15lbs | 7/side - 15lbs | 6/side - 15lbs |
| Bridge + Chest Fly | 10 | 9 | 8 | 7 | 6 |
| Bridge + Tricep Curl | 10 | 9 | 8 | 7 | 6 |
| Sitting Bicep Curl + Shoulder Press | 10 | 9 | 8 | 7 | 6 |
| Russian Twist | 10/side | 9/side | 8/side | 7/side | 6/side |
| Total Time | ~7:00 | ~7:00 | ~6:00 | ~6:00 | ~5:00 |
Post
Energy Level [1-5]: 3
Stretch Time: 15:00
Total Time: 75:00
Day After
Sore Level [1-5]: 2
Sore Areas:Biceps/Arms
Comments
Not the best workout I've ever had, but far from the worst. I'll take it! I like the idea of a pyramid workout, but I feel like doing one rep of something is stupid, thus the half-pyramid. It's a bit of a cop-out, I guess, but I did do 5 rounds so that helps? Maybe next time I'll start at 12 reps and work my way down. I also feel like I got zero ab work in, so I'll focus on that tomorrow. Hope it stops raining soon...
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