@OP- A very simple bodywieght playing card workout- I do 4 different compound exercises to match the four suits. It's easy , maintains a degree of novelty, and can be mostly mindless; all things I want.
Sat. 3 /11 /17 3x30 Dips 3x12 Preacher Curls 3x10 Concentration Curls 3x10 Barbell Curls 3x10 Lat Pulldowns 3x30 Seated Calf Raises
40 minutes stationary bike 1x5 Chin Ups 1x30 Back Extensions 1x30 Bicycle Crunches 1x30 Captain Chair Leg Lifts Took a day off and spent an hour at the gym...
31 minutes stationary bike with 3 second sprints every 2 minutes (8miles) 6 sets incline bench 4 sets Cable Flies 4 sets Pullovers
Sun. 3/12/17 3x30 Dips 3x12 Cable Chest Press 3x12 Incline Dumbbell Flyes 3x12 Seated Dips 3x12 Lateral Raises 3x30 Seated Calf Raises
Mon. 3/13/17 3x30 Dips 3x12 Preacher Curls 3x10 Concentration Curls 3x10 Barbell Curls 3x12 Shoulder Press 3x30 Overhead Dumbbell Press
CHEST & SHOULDERS Flat DB Press: 100/5 and 90/6 Standing DB Shoulder Press: 55/9 and 55/7 Weighted Dips: 50/10 and 50/8 Cable Side Lateral Raise: 15/12 and 15/10 Started taking creatine monohydrate today after about 3 months off. Looking forward to the strength and endurance benefits from this amazing supplement !!!
Wow... I am older than I thought. 100 crunches 50 push-ups 100 lunges 8 min intense Muay Thai style with 100 lb bag, mma gloves and shins 2x 2 min speed bag Five minutes on treadmill as hard as possible Burnt
Thanks for the encouragement. I have decided to ease back in. I am a little tight today, and will run and do stretches to deal with all that. Back on the bags tomorrow. My goal is to get in better shape, increase agility and flexibility, and I've decided not to lift, but rather use a fighter style training regimen.
BACK & TRAPS 1 Arm T-Bar Rows (bar not included): 80/10 and 85/9 Bodyweight Pull Ups: 12, 11 and 8 Barbell Shrugs: 225/20, 245/15 and 245/15 Ab Wheel: 25, 15, and 15 Eliptical: 15 minutes Very brief but intense workout today. I decided to go back to some exercises that gave me great results back in day. I did the ab wheel for the first time is at least 6 years today. Wow, I have some work to do !!!
Today is a drag... Still crappy weather here and I spent another 2 hours dealing with snow this morning where the plow dumped a pile right in front of my driveway. Then I broke my garage door and had to go to work... I'm beat and would like to go to the gym, but it just isnt going to happen today.
LEGS & ABS Leg Extensions: 130/15 and 145/15 Leg Curls: 125/12 and 125/10 DB Walking Lunges: 40/20 and 40/16 Weighted Calf Raises (dip belt): 90/25 and 90/20 Stability Ball Leg Raises: 25, 25 and 25 Stability Ball Crunches: 50, 40 and 40
2x 4 min Muay Thai style with 100 lb bag 2x 2 min speed bag Five minutes speed jump rope 50 push-ups 100 lunges 50 crunches Burnt (6-5, 194 in shorts after workout and water)
