CGX: Max Program Day 29: It’s a lat movement…not a tricep isolation!

This is a workout from Caroline Girvan‘s CGX app. For more info on Caroline’s App, see the CGX App page.

The first part of this workout is done PHA style. For more information on PHA, see Day 1’s post.

I really enjoyed this workout. Probably because I felt strong and like I could have lifted heavier on some of the exercises. And when I return to the Max Program in a few weeks I will keep that in mind. It was the shoulder presses that I really felt I could do more. But since I have rotator cuff problems on the left I always hesitate. And I cannot increase the weight by only 1 pound like I would prefer. I have to go up 2.5 pounds. But I still may try. I also felt like I could have lifted heavier on the single leg RDLs. But that comes down to grip strength for me. But I still think I will try a 40 pound dumbbell the next time they appear in a Max workout. The hip thrusts however–101# was plenty! My glutes and hamstrings (full lower body, really, when using the band) were burning! This was a very enjoyable full body workout.

This workout is done interval style. The exercise interval and recovery times vary and are noted below in the breakdown. There is an onscreen timer counting down your intervals and recoveries. During the recoveries Caroline previews the next exercise. There is also a progress bar along the bottom of the screen, counting down the workout time as a percentage.

Day 29 is 37:25 minutes; (this time does not include the optional 9:18 minute warm up or 2:35 minute intro, also optional) with a 2:05 minute stretch. Equipment: dumbbells, barbell, chair/bench, glute band, heel wedge and fitness mat. Push up bars are optional. You are also using the glute band and light dumbbells for the warm up. Caroline is using 4kg/8.8 pound dumbbells for the warm up. For the actual workout, Caroline is using a barbell at 58kg/128 pounds. She is also using 17.5kg/38.5 pound, 10kg/22 pound, 5kg/11 pound dumbbells. The weights listed below are what I used.

1. Staggered RDL for 60 seconds (single leg deadlift, non-working leg rests on the bench or chair) (one 38# DB)
2. 30 second rest
3. Repeat #1 & 2 on other leg
4. Shoulder press for 60 seconds (seated in a chair, elbows are in goal post at bottom of press) (20# DBs)
5. 30 second rest
6. Repeat #1-3 but toes of working leg are on heel wedge
7. Repeat #4 & 5
8. Repeat #6 & 7 two more times
9. Banded hip thrust for 60 seconds (lean back against your bench or step w/one heavy DB or barbell on hips, knees bent and and feet on floor w/ knees in line w/ ankles, glute band is around thighs just above knees with legs open so there is constant tension on band, raise and lower hips) (barbell @ 101#)
10. 30 second rest
11. Repeat #9 & 10
12. Sweeps for 60 seconds (seated on bench or chair, hinge forward, keeping arms mostly straight and close to sides, sweep arms upward behind you) (11# DBs)
13. 15 second rest
14. Push ups for 45 seconds (Caroline is using push up bars, I used DBs)
15. 30 second rest
16. Repeat #9-15
17. Hip thrust for 30 seconds (same as #9 but w/out the band)
18. 15 second rest
19. Repeat #17
20. 45 second rest
21. Repeat #12-15

Finisher:

1. Shortened sweep for 30 seconds (seated on bench or chair, hinge forward, keeping arms mostly straight and close to sides, lift arms upward behind you and do slow pulses at this level) (8# DBs)
2. (no rest) Full range sweeps for 30 seconds (8# DBs)