Hello,
My son had a track meet in PA this past weekend at Carnegie Mellon, so I went to the gym on Friday instead of Sat. I missed Wed's workout because my son wanted me to come home instead. (it's so nice to be missed!). So, below is my last gym workout from Friday. It was a tough one!
3 Sets:
Double KB overhead carry - 2 times across gym
Sand Bag front lunges 10 each leg
Pushups ARMAP (I can do 5 full pushups each set, then do another 5 with a bench)
Pullups AMRAP
3 Sets:
Barbell Row 12
DB skull crushers 12
4 Sets:
Deadlifts:
1x125 x 3
1x135 x 3
1x135 x 3
1x140 x 3
Lateral jumps over barbell 6 times
Hanging Leg raises - 15
1 Set 10 min: (starting with 5 burpees, then every 30 seconds for the entire 10 minutes stop what you are doing and do 5 burpees, then return to sets below)
3 reps:
15 double KB swings
15 double KB cleans
15 double KB Push Press
Saturday was a travel/off day for me!
Sunday - I ran 8 miles in the Montour trail in PA!
Today, I'll be back at the gym!
Below is a pic of one of our recent BA meals, it was cod, cauliflower and cooked potato. The cod was seasoned with some spice blend, then cooked in a skillet with a butter/water/ spice sauce. I was amazed! it fell apart and was delish! I also cooked a piece of baramundi fish in the same manner and it too was awesome! Hubby and son shared it.
Also a pic of hubby and I after our PA run.
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03-27-2017, 10:26 AM #61
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03-28-2017, 10:12 AM #62
Hello,
Yesterdays workout:
Warm up - usual plyo, lunges, bear crawls, frog hops, etc
5 sets:
DB Clean and Press ladders each arm 5,4,3,2,1- worked up to 25 lb (feeling some soreness in my left shoulder)
Chin Ups - AMRAPS - 8-10
Double KB rack carry - 2 times across gym
5 sets:
1x5 - 95 lbs
1x5 - 100 lbs
1x5 - 105 lbs
1x10 - 85 lbs
1x10+ - 85 lbs (this is a set pr, I've been doing 80 lbs for 10!)
Dips - 10
L sits - 30 second hold
1 set:
band pull aparts - 100
3 sets:
Burpees - 10
KB Thrusters - 15
butterfly sit ups - 20
Last night we had seasoned pork and cabbage tacos, I also roasted some broc****! I managed to get through 1 taco, these were pretty full of the pork!
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03-28-2017, 07:32 PM #63
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04-03-2017, 10:28 AM #64
Hello,
Thanks Hobbes!
I'm been a little busy lately so I need to update.
Last Wednesday 3/29 would have been my bench press day, my shoulder was hurting a little so I did dips for that workout day, along with our other mini wods. I can't remember exactly what all we did, but still want to note that I did workout this day!
Thursday - We went out of town on Friday (our son was supposed to race at a track meet, however his foot was bothering him so he didn't race! bummer, 6 hour drive both ways, 2 nights in a hotel, and no race for our son! At least we did get to see him though!) so I needed to get my 3rd day in for the week, so I went on Thurs:
3 Sets:
Double KB overhead carry - 2 times across gym
Sand Bag front lunges 10 each leg
Pushups ARMAP (I can do 5 full pushups each set, then do another 5 with a bench)
Pullups AMRAP
3 Sets:
Barbell Row 12
DB skull crushers 12
4 Sets:
Deadlifts:
1x125 x 3
1x135 x 3
1x135 x 3
1x140 x 3
Lateral jumps over barbell 6 times
Hanging Leg raises - 15
1 Set 10 min: (starting with 5 burpees, then every 30 seconds for the entire 10 minutes stop what you are doing and do 5 burpees, then return to sets below)
3 reps:
15 double KB swings
15 double KB cleans
15 double KB Push Press
Our last 2 BA meals were really good! The first was a chicken dish with carrots and kale and frekah. The second was pork, with black beans (cooked with honey, carmelized onion and cilantro). VERY good!!
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04-04-2017, 08:26 AM #65
Hello,
yesterday's workout:
Warm up - usual plyo, lunges, bear crawls, frog hops, etc
4 sets:
Sand bag cleans - 6
Pistol squats - 6 each side
Single arm KB carry - 2 times across gym for each side
5 sets:
1x5 - 95 lbs
1x5 - 95 lbs
1x5 - 100 lbs
1x10 - 85 lbs
1x10+ - 85 lbs
Renegade rows - 10
Ring rows - 12
4 sets:
Burpees - 10
Sand bag reverse gorilla pulls - 2 times across gym
Slam balls - 10
Hollow hold - 30 seconds
This was a good workout, sweat was dripping!! Coach said that my lats and shoulders are looking good! yippee! It is exciting to know that others can see the results of my hard work!!!
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04-04-2017, 07:33 PM #66
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04-05-2017, 06:58 AM #67
Hello,
It sure did boost my day for sure!!! It's funny because recently I have been having a lot of trouble getting into and out of my overhead running bras! Now I know why!!! I am in the market for running bras that have a hook in the back as opposed to the overhead ones. Yippee! I'm glad for the reason!!
yesterday was an off day for me, no gym, no running. I ran 3 miles this am in my 'hood. Tonight is bench press day at gym! hopefully my shoulder will allow it. I went for a massage this past week and was told that my upper shoulders are VERY tight. She was very good, she told me that 1 or 2 visits should help me considerably. So, I am going again next Tuesday.
Last nights BA was Morrocan Chicken, it was yummy! It was served with brown rice and carrots.
I'll post tonights workout tomorrow!
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04-06-2017, 05:36 AM #68
Hello!
I didn't get to the gym last night, I had something going on at work. So I rescheduled for Sat. I also go to the gym tonight. (I won't miss my 3 days per week!)
So this am I ran! 4 miles in my hood. It was still nice and warm out, no rain. The weather is changing today and tomorrow, so I am glad to get out while the weather is still nice.
Last nights BA meal was awesome!!! It was chicken meatballs (ground chicken, breadcrumbs, garlic, salt, pepper), with a tomato sauce including garlic, yellow raisins and capers. Served over fregola sarda pasta mixed with kale! Oh my!!!!
I get emails from Spartan (as I was signed up to do one last year before my breast cancer surprise!), anyway I get workouts and nutritional info, and it is pleasing for me to see that the foods that keep coming up in my Spartan emails are the same foods that are showing up in my BA meals! I'm just happy to know that overall my diet (and hubbys!) has improved significantly from what we used to eat. Just a good feeling I guess.
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04-06-2017, 11:41 PM #69
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04-07-2017, 07:45 AM #70
Hello,
Phoenix - I've read through your entire log and loved the food pics!! So, I started sharing mine too!
Last night workout:
warm up - usual plyo stuff (love our warm up, it really does warm you up well!)
4 sets:
Chin Ups - AMRAPS with 20 lb chain (we do our chin ups by using a bench for our feet, it is closer to doing a full chin up than using bands, when you can't do multiple reps of chins). Once you can do 10 in a set, they add the 20 lb chain! That's me! I can do 6-7 in a set with the chain. I'm pretty sure I could crank out 1 dead hang unassisted chin up now, I used to be able to. I'll give it a try soon!
Side Planks - 45 second hold
5 sets:
Bench Press - from floor
1x5 - 65 lbs
1x5 - 65 lbs
1x5 - 65 lbs
1x10 - 55 lbs
1x11 - 65 lbs (my shoulder has been irritated, so I didn't push more weight on these)
1 arm (alternating arms each pull) sandbag reverse gorilla pulls - 2 times across gym
3 sets:
KB rows - 12 each side
Band pull aparts - 25 (these make my shoulder feel good!)
3 sets:
Run (about 1/4 of a mile)
Turkish get ups 3 each side (hate these, i am so uncoordinated!)
Good workout last night!!!!! Today is an off day, then back at the gym Sat am at 7! Dead lift day!!! woohoo!!!
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04-10-2017, 10:00 AM #71
Hello,
Sat was a gym day, here is my workout:
Warm up - usual plyo, bear crawls, lunges, etc
3 sets:
chin ups AMRAPS w/ 20 lb chain (I did 6 per set)
KB Cleans 6 each side
Side Planks 45 second hold each side
4 sets:
Dead lifts from a 3" platform
1x5 - 125 lbs
1x5 - 135 lbs
1x5 - 145 lbs
1x5 - 155 lbs (wow!!!! Does 3" really make that much of a difference? my current pr is 140, I also wore my belt today, nothing felt heavy until the 155, but I still did 5 clean)
Side Planks 45 second hold each side
3 Sets:
KB Farmers carry - 2 times across gym
Landmine push press - 25 lb bar + 15 lbs - 8 each side
3 sets:
Ladder workout (no rest)
Burpees - 20, 15, 10
body weight squats - 20, 15, 10
butterfly sit ups - 30, 25, 20
Sunday was a run day - 7 miles (sunny and 72 degrees!)
CHIN UPS!!!! - I decided to try doing an unassisted chin up in my basement over the weekend, I actually did 2! I was surprised how easy they felt, and I bet I could have done a 3rd! I took videos and sent them to my coach!!!
Some recent BA meals, Friday we had ****ake mushroom burgers and roasted sweet potatoes, Sunday we had catfish, white rice and cabbage slaw. Both meals were yummy!!! The third pic is a breakfast treat my coach suggested, called berry bowl. It is 1/4 cup uncooked oatmeal, 3 fresh strawberries, 1/4 cup frozen blueberries, and a little water. Microwave for 1 minute, stir, microwave 1 more minute. YUMMY!!!!
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04-10-2017, 03:43 PM #72
- Join Date: Oct 2008
- Location: United States
- Age: 41
- Posts: 21,942
- Rep Power: 49953
Yes!!! That is a lonnnng way to go with heavy wt like that. Nice job on those, they'll get you really strong pulling from the ground.
Sunday was a run day - 7 miles (sunny and 72 degrees!)Current PRs:
Bench Press: 200x1
Deads: 315x1
Back Squats: 275x1
*Team Amazon* - Sisterhood of Iron
*Log - There's a Ham in the Power Rack, Part II http://forum.bodybuilding.com/showthread.php?t=167311531
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04-11-2017, 06:34 AM #73
Hello!
I got a little sunburn also on Saturday, we were at a track meet in Alliance Ohio to watch my son race! He will be going to Kenyon College on the 22nd next. He races the 5k for outdoor track. He ran 16:08 last Sat, expects to break 16 at Kenyon.
I think my belt helped me a lot with those last dead lifts too, maybe just mentally!
Monday's workout:
Warm up - Usual stuff!
4 sets:
Sand Bag clean - 6 each side (I need to move up to a heavier sand bag, it is getting easy with the one I have been using!)
Pistol Squats - 6 each side (I love these! I want to do them clean! At first I squatted to a bench, now I am squatting to a box which is lower, soon!!!)
1 arm KB carry - twice for each arm (got to work outside in parking lot!)
5 sets:
Back Squats:
1x5 - 95 lbs
1x5 - 95 lbs
1x5 - 105 lbs (this is the 1st time that my pr weight of 105 was done with 5 good, clean form, so next week I will move up to doing 1 set at 95 lb, and the other 2 at 105 lbs)
1x10 - 85 lbs
1x10 - 85 lbs
Renegade rows - 10 (these are tough, sweat a drippin!)
Ring rows - 12
3 sets:
sled pull - 2 times across parking lot!! not sure of the weight
Slam balls - 15
hollow hold - 30 seconds
My shoulder is still bothering me, it lets me do some things, but hurts during others. I'm going to see a doc next week. I've been icing and taking motrin, but it has been 3 weeks and not going away. grrrr!
No BA last night! We had pizza from Pizza Fire!!!
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04-14-2017, 07:05 AM #74
Hello,
I have not been at the gym since Monday. I'm just trying to give my shoulder a few days to recover. I had a therapudic massage on Tuesday and my therapist said that my rotator cuff and bicep muscles are VERY tight in my shoulders. She gave me a great massage and I go back to her a week from this coming Tuesday.
She also said that other than my shoulders, I am in great shape! She said my muscle dev is even in my body, not larger or smaller than the other. So...I feel good that 1) I am even and 2) She can see my muscles!!!!
I am seeing a sports doc this coming Tuesday. I don't think I have any tears, but maybe he can prescribe exercises or pt.
So, instead of going to the gym I have been running!
Wed - 5.3 miles
Thurs - 4 miles
Friday - not sure yet but, 4-5 miles is the plan
Saturday - I am going back to the gym. My shoulder doesn't seem to feel any worse or better whether I am at the gym or not, so I'm going back tomorrow, also it is Dead Lift Day!!!! Which I love!
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04-14-2017, 06:55 PM #75
- Join Date: Oct 2008
- Location: United States
- Age: 41
- Posts: 21,942
- Rep Power: 49953
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04-17-2017, 07:37 AM #76
Hello,
Thanks Hobbes! He is a speedy little thing!!! His goal this season is to break 16. He thinks he can easily do it, we'll see what he does this coming Sat!
Yes, I figured it should have gotten better by now too. I will see what the good doc says on Tuesday! I did go back to the gym on Sat though, my shoulder doesn't seem any worse when I go, I am just avoiding things that cause it to hurt.
Saturdays workout:
Warm up - usual plyo, bear crawls, lunges, etc
3 sets:
KB Cleans 6 each side
Ring rows 12 each side
4 sets:
Dead lifts from a 3" platform
1x5 - 130 lbs
1x5 - 140 lbs
1x5 - 150 lbs
1x5 - 150 lbs (I didn't try 155 this week, but I did do 2 sets of 5 at 150)
db rows - 12
3 sets:
heavy db row holds - 30 seconds
tricep band pulls - 30 seconds
3 sets:
Ladder workout (no rest)
Burpees - 20, 15, 10
body weight squats - 20, 15, 10
butterfly sit ups - 40, 30, 20
Couple pics attached:
BA meal of cod stew and olive oil flatbread. (I didn't think I would like the cod stew, but again I was surprised! It was yummy!!).
Our Easter meal, we grilled outside filet for me, lamb for hubby. I roasted sweet potato and broc****, added a dinner roll and called it done! Delicious!
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04-18-2017, 10:06 AM #77
Hello,
I went to the doc today to see about my shoulder. He did an exam and said that I have a slight rotator cuff strain. He gave me a series of exercises to do to strengthen the small muscles, ligaments and tendons that support the rotator cuff. He feels I will be fine in no time, so no follow up visit. He said I have no restrictions in the gym, if it hurts a little, that is fine, but if it hurts a lot, don't do it and/or reduce the weight. So, I am happy to get a green light to continue busting it in the gym!!!
Yesterdays workout:
Usual warmup stuff: plyos, bear crawl, frog hops, etc.
4 sets:
Push Ups amrap or slam balls - 10 - (coach had me do slam balls, I did 5 full pushups, but then switched to s balls)
Squat Jump - 10
KB racked carry
4 sets:
Back Squat:
1x10 - 85 lbs
1x10 - 85 lbs
1x10 - 85 lbs
1x10 - 85 lbs
KB banded swings - 10
Band pull aparts - 25
3 sets:
backward sled pull - 175 lbs
sled row pull - 175 lbs
Shoot thru (ab plank move) 10
great workout!!
last nights BA meal was chicken with coucous (couscous had roasted brussel sprouts and almonds) YUMMY meal!!!
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04-18-2017, 06:32 PM #78
- Join Date: Oct 2008
- Location: United States
- Age: 41
- Posts: 21,942
- Rep Power: 49953
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04-19-2017, 06:33 AM #79
Hello,
yesterday was not a gym day, so instead I run!
4 - warmish 70 degree miles in my hood! got a half marathon coming up on 4/30, I'm not planning on "racing" it, just a nice comfortable easy run with my sister.
speaking of running, I just bought a new sports bra by CW-X! It attaches in the back and holds me completely while running! love it so much I went online this am and bought another one!
It's funny, now that I am seeing my muscles grow, I'm leary of running too many miles as I know that running distance will fight against my muscle growth! grrrr!
In the evening I did my exercises for my rotator cuff strain. I was good and did them again this am before I left for work.
My hubby is traveling so my dinner was pretty simple, cream of wheat and a double protein cinnamon english muffin! Nothing fancy tonight!
pics below of my awesome fancy meal (for you Hobbes, without BA I am nothing!!!) funny story - I looked out my back window last night and saw a mama and papa duck at my bird feeder! I went out to give them some of my double protein english muffin, and they snubbed it! What, ducks don't like protein muffins???
also a pic of some of us working out at the gym from Wed. I am in the center right and bottom right pics. Check out my arm muscles as I do my KB band swings!! hee hee!
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04-20-2017, 06:23 AM #80
Hello,
Yesterdays workout below:
Warm up - usual plyo, lunges, skips, frog jumps, bear crawls, etc
3 sets:
Wheelbarrows
Chin Ups (coach puts a 20 lb chain on me, I can do 7 per set w/ chain)
DB clean and press 6 per side (using lighter weight due to shoulder, 15 lbs)
4 sets:
DB Bench Press 10 (coach had me use a landmine w/ 25 lb bar plus 15 lbs, I did 10 per arm)
Sandbag should throws - 35 lb bag - 8
KB2 (double kb) rows - 20
3 sets:
Run 1/2 mile (woohoo!!)
21,15,9:
KB swings
Ring Rows
Butterfly situps
good workout and able to avoid shoulder pain. I also did my strengthening shoulder band exercises when I got home.
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04-21-2017, 06:09 AM #81
Hello,
today was a RUN day! 3.5 miles this am with our local running group.
We are called the Canal Rats. It's a very informal group, not large, just a group of friends that have over the last few years added their friends, etc. Sometimes I run with them, but mostly I am a solo runner. I like putting my ear buds in and running my pace by myself. I never have to worry about being too slow or too fast for someone else. I guess being anti-social contributes a little to this as well! hee hee!
Tomorrow is a GYM day!! and most importantly it is DEAD LIFT day!!!! my fav!!!!
After my workout we head to Kenyon College in central OH to watch my son race the 5k on the track! He is expecting to break 16 minutes tomorrow, he ran 16:08 at Mt Union 2 weeks ago.
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04-24-2017, 07:07 AM #82
Hello,
Saturday's workout:
Warm Up - usual plyo, lunges, bear crawls, frog jumps, etc
3 sets:
push ups AMRAPS - using a 2 second hold on the descent
goblet squats - 15 - using a 2 second hold on the descent
ring rows - 15 - using a 2 second hold
5 sets:
Barbell complex w/ 45 lb bar - no rest until entire complex complete
5 RDL's
5 Cleans
5 Push press
5 Front squat
5 Rows
3 sets:
bike sprint 30 sec
Double KB rack hold 30 sec
Farmers Carry
After the gym we headed to Kenyon College to watch our son run the 5k. He ran fantastic! He finished 2nd, 2 seconds behind his team mate, and ran a 15:58! (he wanted to break 16:00).
Sunday was a RUN day for me! 12 miles in our local towpath with several runners from our running group, we are called the Canal Rats. It was a good run. I am running a half marathon next Sunday.
Pics below of our son's race (he is number 12), and us celebrating afterwards!!!
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04-24-2017, 09:32 AM #83
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04-25-2017, 07:24 AM #84
Hello,
Thanks Fiction! He is pretty excited, he also found out that he will get to run at the conference meet on 5/4. It's hard for a freshman to get to the conference meet, so it is an accomplishment! The coach is putting him in the 10k, he feels Seth can score for the team in the 10k. So we'll be heading off to Indiana that weekend!!!
Yesterdays workout:
Usual warmup stuff: plyos, bear crawl, frog hops, etc.
4 sets:
Push Ups amrap - 10 (I think my pushup form may have caused my shoulder strain! I tend to bend my elbow out instead of back, now I know better!)
Squat Jump - 10
KB racked carry - around the building!
4 sets:
Back Squat:
1x10 - 75 lbs
1x10 - 85 lbs
1x10 - 85 lbs
1x10 - 85 lbs
KB banded swings - 10
Band pull aparts - 25
3 sets:
sled push - not sure how much weight was on it!
sled row pull
Shoot thru (ab plank move) 10
last night's BA meal was catfish! I'm not so sure I like it, but I ate some as I know it is good for me! The fish was served over udon noodles with mushrooms, carrots, celery, ginger and soy sauce. That part was good!
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04-25-2017, 05:28 PM #85
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04-26-2017, 01:37 AM #86
Good luck on the half-marathon! My husband and I did the Disney Princess Half in February, and we've signed up for the Marathon in Jan 18. :yikes: We're kicking around the idea of doing another half in August or September when I get home. I REALLY like that distance -- it makes me feel hardcore without making me want to die. Which is nice. I agree with you on the group runs -- sometimes I love them, but sometimes I just want to put my earbuds in and blast the Hamilton soundtrack. #antisocialrunnersunite
I'm here to kick ass and chew bubble gum, and I'm all out of bubble gum.
1 January 2017: 175.0
1 June 2017: 154.4
Goal Weight: 145.0 (by 1 August)
Week 1: 154.3 (6/2/17); Week 2: 154.4 (6/9/17); Week 3: 152.4 (6/16/17); Week 4: Friday 23th June; Week 5: Friday 30th June
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04-26-2017, 07:47 AM #87
Hello,
I got my lazy bum out of bed this am and ran 3 miles in my hood. I have my gym workout today as well, it is bench press day!
Thanks Hobbes! We're looking forward to going to Indiana to see what he can do in the 10K! That's a long race on the track!
Paichka - Hi! and thanks! I love the half distance! I've done 14 full marathons, and tons of halfs. I'm mentally done with the effort of marathons! I've found amazing results with weight training and now do 3 days per week of weights and 3-4 of running. I'm covering a lot less miles though, and I'm A OK with that! I agree with you on the half distance, it doesn't consume your life to train for, yet it is enough of a challenge that it is still quite an accomplishment!
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04-28-2017, 07:36 AM #88
Hello,
I managed to get up early this am and run with our local running group! A nice and easy 3 miles.
Wednesdays workout below:
Warm up - usual plyo, lunges, skips, frog jumps, bear crawls, etc
3 sets:
Wheelbarrows (able to do these again, shoulder better!)
Chin Ups (coach puts a 20 lb chain on me, I can do 7 per set w/ chain)
DB clean and press 6 per side (20 lbs)
4 sets:
DB Bench Press 10 (used 20 lb db's, shoulder handling this well too!)
Sandbag should throws - 45 lb bag - 8 (up from 35 lb bag!)
KB2 (double kb) alternating rows - 20
3 sets:
Run 1/2 mile (woohoo!!)
21,15,9:
KB swings
Ring Rows
Butterfly situps
It was a good workout! My shoulder let me do things this workout that it didn't last week, so that is good. I'm still doing the strengthening exercises that I got from the doc. I may keep that up in some degree permanently.
The weather for the half marathon on Sunday is not favorable! the low is 70 the high is 86!!! YUCK! Super glad that I am simply running this course as a long run and not racing it!
Our most recent BA meal was mole chili, I made a pan of corn bread to go with it. YUMMY!!!!
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05-01-2017, 06:07 AM #89
Hello,
busy weekend for me!
Sat afternoon I attended a memorial service for a woman that I was very close to as a child and teen, then lost complete touch with. She recently died from breast cancer. I've been semi connected to her recently via ********, but never any direct conversation. I had my own journey with breast cancer a year ago, however mine was as "minor" as it can get, I had a lumpectomy and 5 day radiation treatment with mammosite, and then a 5 year pill. I'm mad at myself for not realizing that she was as sick as she was. She was 51 years old, too young. She never let on how sick she was and no one else in her family indicated that she was either. I feel bad that I did not get a chance to connect with her. A lesson learned, I guess.
Sunday was the Hall of Fame half marathon race in Canton. I ran it with my sister. Our goal was simply to enjoy the day, run nice and easy and stay together. Neither of us has been running enough miles to race the distance. We stayed together and finished in 2:35. I felt great and could have gone faster. I attribute it to my gym workouts. I may run another half soon in Cleveland simply because I feel I could run a decent time. Pic below of me and my sister.
After the race my husband and I went out for a nice motorcycle ride! Then had lunch. Then I headed over to my mom's house to help her do some "de-cluttering". She recently got new carpet and wants everything to look nice, so she is ready to get rid of stuff!
Saturday's workout:
Warm Up - usual plyo, lunges, bear crawls, frog jumps, etc
3 sets:
push ups AMRAPS - using a 2 second hold on the descent
goblet squats - 15 - using a 2 second hold on the descent
ring rows - 15 - using a 2 second hold
5 sets:
Barbell complex w/ 45 lb bar - no rest until entire complex complete
5 RDL's
5 Cleans
5 Push press
5 Front squat
5 Rows
3 sets:
bike sprint 30 sec
Double KB rack hold 30 sec
Bear Crawl
Our last BA meal was a shrimp and fried rice dish. topped with marinated radishes! It was fantastic!!!
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05-02-2017, 07:43 AM #90
Hello,
I had to talk myself in to going to the gym last night. I was tired, but did not allow myself to be talked out of going!
Mondays workout:
Warm Up - usual plyo, lunges, bear crawls, frog hogs, etc
3 Sets:
sand bag clean and squats - 5
Renegade rows - 8
Hollow rock hold - 30 seconds
4 sets:
box squats:
1x6 85 lbs
1x6 85 lbs
1x6 85 lbs
1x6 85 lbs
ring rows - 12
KB clean and press - 8
3 sets:
1 arm deadlift w/ heavy kb - 8 each side
band pull aparts - 25
3 sets:
Sled push
farmers carry
Sledgehammer 20 (fun!!)
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