Wish you were closer, I have three of them that people have given me, probably a reason for that… lol
Let’s do this! Or die trying 
Ab roller alternative-use a loaded barbell. Hold the bar, roll it out and back.just like you would an ab roler. Smaller the weight on each end, closer to parallel with the ground.
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Damn it Harry, are you actually trying to make me do work? !!! Thanks brother!
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Landmine squeeze press 3x12x70 with 1,1,4 count
Banded Tri kickback 3x12 1,2,3 count
Ez Bar Curl 3x10x70 1,1,3 count…afterall it will be pool season soon!
Band Lateral 3x12 2 count hold at the top
Standing band supinated row 3x12 1,2,4 count
No Money band pull apart 3x10
The squeeze press lite up my chest…too bad my wife is at work!!
Thought I would post my home workouts this week since Im off
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That is a very kind thought ! and I like die trying !!!
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My son joined me this AM so it was superset your ass off…
Landmine Squats4x12x80
superset with
Hip circle medley
Trap RDL 3x10x135
superset with
Single leg calf raise 3x10sidexBw+25
Landmine Rev Lunge to Knee Up 3x6side
superset with
BW split squats 3x6side
Finish with banded pallof press 2x8
19.5 min and a whole lotta heavy breathing…he will feel it tomorrow! Fun to torture him
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Superset City…
Banded cross chest press 4x10side
superset
Landmine Meadows row 4x10x45
Band Incline curl 3x12… ouch
superset with
OH Tri Ext 3x10
Band lateral 21s …3sets, last set could only 3 reps on the full lateral…another failure for success
superset with
Band bent over rear delt fly 3x10 …absolutely burning, best connection to my rear delts of anything I’ve done
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Merry Christmas and keep up the good work.
Crip- Thank you and I trust you and yours enjoyed the day…
Finding out where I am for Trap Bar
Took today and just worked on feel so I know where I want to start my Trap Bar cycle next weekend. Worked up to 340 straight weight plus a 80lb band. So ill start working sets at 265/270 plus band. 6/4/2AMRAP rep scheme is what I am thinking followed by a couple of sets of doubles
Zerchers 5x135, 5x185, 4x205, 2x225, 3x225 all paused
Weighted back Ext 3x10xBW +100.
I was too lazy to get the 105 its the furthest from where the back ext is .they have 3 sets of DBs that go up to 100 and one set from 105 to 150 and that rack is far away !! you know, like 30 feet… !!!
That was it,
Hope everyone that celebrates enjoyed the festivities yesterday!
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Warm Up- meh
Incline 5x135, 6x165, 4x185, 2x195
CGBP Paused 6x175, 4x195, 2x205 1x215,225… little triumphs back to 225 more to go but it felt good
Cable row 3x12
Chins 11,6,5,6,6,5 starting with the last 3 reps on the 1st set all were dead hang with a 5 sec pause…psyched to be gaining back ground without pain
Lat Pull In 3x8side
Between CGBP and Chins had some small steps forward…I was happy; so happy I walked out of the gym and forgot to do DB presses…such a dope…not sure why my incline is so lame but I’ll keep banging on it until it responds.
Pretty much have my 1st 6weeks of 2021 ready to go… including the CL complex 30 day challenge!
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Hipe circle Medley 4x
superset
Landmine squat 3x12x90
Glute bridge 3x10x135 with 4 count hold
superset
BW split squat 3x7side
I’ll do a landmine complex later this AM after I clear some work stuff
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OG, check out Gnarly Handle landmine attachment for $70 on Titan Fitness. Ai friend recommended it, and I’ve found it almost exactly mimics a Hammer Strength upper chest press machine i used precovid in commercial gym.
Thanks Biker… appreciate the heads up…interesting looking
Landmine squeeze. Press. 12x70,80, 10x90 (1,0,3 tempo)
Banded standing neutral grip row 5x12
Low to high band fly 3x12
Landmine Meadows Row 3x8sidex60
Band incline curl 2x15, 1x12
Tri Kickback 3x12
I just realized that today is the 30th which means I have today and tomorrow before the CL COMPLEX starts…going to get an ass kickin’
So besides my mini goals I have two lifting must haves for this year : a bar muscle up by the end of July and Farmers Carry BW in each hand for 45sec. Have done 30 but 45 may tear my shoulder apart!! Plan is to do ISO holds during the winter time and when the weather breaks move outside to do carries…yes, Im a sissy and don’t like cold hands!
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Now, it doesn’t have to be a complex. Just as long as you get all reps in a 24 period.
Cool…I’ll stop drafting my will
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Bodyweight Farmers Carries in each hand…
Biker- I finished my will so my wife is excited for me to try!
Landmine Squats 12x70,80,90, 8x100 can’t believe how much I always feel these in my quads and abs
Hip Circle Medley 4x
Landmine Rev Lunge to Knee Raise 3x8side…
Landmine anti-rotations 3x9 …these are awesome, they suck doing them but they are awesome on Obliques
Hope everyone enjoys a Safe but FUN New Years!
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Band Cross chest press 3x10side
EZ Curls 4x8x70. 2 narrow, 2 wide
Side laterals 2x10, 2x21s 7 bottom, 7 top, 7 full range
CL Medley
50 walking lunges…check
50 push ups…check
50 BPA’s…Check
14 Bar rollouts…danger Will Robinson… stopped in the 2nd set at 4 reps my shoulder did not like these… but I have a plan: it just means I have work to do!
40 Pallof Press …check
I will sprinkle in bar rollouts 5 reps at a time a few times a week until I can get comfortable and can do them honestly… In the meantime I’ll do pallof presses or anti rotations on the landmine. But just those 14 reps I feel it!!