Straight Arm Rope Lat Push Down HS ISO Low Row Long Pull Cable Row Close Grip Lat Pull Downs Farmer Walk Captain Chair Leg Lifts It is amazing how much you can get done when the gym is empty. Nice workout this morning.
11,9,7,5,3,1 Deadlift, ring row and sit up rotation 25 calorie row into 25 push up At 3 minute mark 18 dumbbell jerks into 18 box jump At 6 minute mark, 55 medicine ball wallballs 210 pound farmer carry into Airdyne until 100 calories burned I'm toasted
Thu. 5/18/17 3x30 Dips 3x12 Preacher Curls 3x12 High Row Curls 3x12 Concentration Curls 3x30 Tricep Pushdowns 3x30 Seated Calf Raises
Fri. 5/19/17 3x30 Dips 3x12 Chest Press 3x12 Decline Chest Press 3x12 Lat Pulldowns 3x30 Seated Calf Raises
Squats Incline db curls Seated hammer curls Cable Curls Triceps Push Down Reverse Grip Triceps Pull Down Farmer Walk Captain Chair Leg Lifts
SHOULDERS & TRAPS Standing DB Presses: 55/8 and 55/7 DB Shrugs: 100/20 and 100/20 Standing BB Presses: 115/7 and 115/6 BB Shrugs (behind back): 205/20 and 205/15 You want cannonball delts? Ditch the raises and start the presses !!! Great workout today !!!
Dead Lifts Landmine Shoulder Press Standing Overhead Press Long Pull Cable Row Close Grip Lat Pulldown Farmer's Walk
Rowing machine warm up Ring row, hold 5 sec with 5 sec negative x 12 Ring row x 20 Ring row hold/negative x 8 Ring row x 12 Dumbbell curls to Moby's "Bring Sally Up" Push ups to same song 50 lb medicine ball work x 12 sets: Lift to left shoulder, drop Lift to right shoulder, drop Lift to chest, 3 deep squats into 3 overhead presses, drop and repeat 30 sit ups holding medicine ball
Tue. 5/23/17 3x12 Preacher Curls 3x12 Incline Dumbbell Curls 3x12 High Row Curls 3x25 Overhead Dumbbell Press 3x30 Calf Raises
Thu. 5/25/17 3x12 Chest Press 3x12 Decline Chest Press 3x12 Pectoral Flyes 3x30 Shrugs 3x30 Calf Raises
Military press ladder Military press 75 lb x 50 3 sets of: Kettle ball swing 15 calories burned on rowing machine 5 burpees One legged deep squat Short but exhausting workout today
No gym the last few days. In the last 2 days I worked 29 hours and am beat... Hopefully saturday i can get back to it.
Squats Bench Press Cable Flies Standing Overhead Press Farmer Walk Bicycle Crunches It was nice out, so I added about an hour on the bike. Unfortunately it rained on me so I had to cut the fun short and turn for home... Still nice to get out, but would have been better if I didnt do squats this morning.
Straight Arm Lat Push Down Standing Overhead Press Landmine Press Shrugs Long Pull Cable Row Lat Pull Down Farmer Walk Crunches
