A. Military Press
bar x 5
95lbs x 6
100lbs x 5
110lbs x 4
B1. Muscle up work 4 x 8
B2 Knee Tucks 4 x 10
C1. Depth Pushups 3 x 8
C2. USA shoulder Flex 3 x 8 (20lb vest)
D USA tricep extension 4 x 10 (20lbs vest)
In & done, I really shoved my butt out the door for the workout today… Not sure why I felt that way but I got down and made something happen - right or wrong! I also did not have Military presses on the agenda today but I got down there and decided that is what I needed to do
Just kind of went with the shoulder theme after that, this is not the workout that I had wrote down in my book when I woke up this a.m, but that is okay with me. All in all it was a pretty good workout, of course I consider a workout that I dont get hurt doing a good workout ---- so yea!!
Notes – hmm went pretty well today. My niece is her, she worked out with me this morning. She did pretty good really, had to teach her stuff but she responded well. Not much else to report about it, my chest was pretty well wiped out after this. My neck & shoulder on the right has been bothering me over the weekend so I took it off and just did some mobility stuff on it, ice & heat etc that kind of thing. I need to go to the chiro and get my neck put back in… or something… I have also gone entirely to long without a massage or technically A.R.T but yea to long.
Mobility stuff - hips & pelvis
Jump Rope
club swings
BB Rows
115lbs x6
125lbs x 5,5,5,5
BW Pullups
6
6
7
55lbs DB rows
10
10
10
Burpees - 30
Okay so this is going to change next week, somehow - maybe heavy pullups and then have the bb rows be the secondary exercise. WOrkout was good, my niece got up wtih me and worked out again. She did good, we are working on form and technique - since this is her first time lifting at all. She is very responsive and does real good. I hope I peak her interest enough that she continues after she heads home, she is athletic and into sports so it would be good for her.
I have to say, you’re pretty hardcore. It’s nice you’re passing that on to your niece.
Can I ask what sort of stuff you do for hip mobility? I’m somewhat lacking here (too much sitting) so need some ideas as to how to improve over and above the stretching I’m already doing.
Yea i am following Kstar on his Daily MWOD. He shares a mobility video everyday that is about 4-10 minutes… depending but I have got a ton of ideas from him and it helps a ton.
notes— okay so I am curious as to how I will feel after this workout, meaning tomorrow & the day after. I have a huge tendency to overwork my legs and be sore for 3 days after my leg workout… so hoping to find the right balance. I am quit short of what I wanted in hopes of not being so sore… but the burpees may have done me in.
And I love how the burpess are what’s going to do you in…and no surprise if it does! burpees are evil.
I feel like I overwork my legs too. Perhaps its a tendency for women since we carry more strength there (typically). But I quite like the DOMs feeling and work through it - “motion is the lotion” they say.
love it - motion is the lotion. I kind of like the DOMS feeling too - but I get over after it last more than a day. I have a hard time telling when to quit with the legs…oh well.
USA Arm Circles (think breaststroke motion)
1 x 40
BW chinups
9
7
Burpees - 75 (5175 total)
Ahhh great workout today. I will up the weight in the seated presses & front raises next week, not sure on the mil. press. STill finding 110lbs real hard, I could bump up a few lbs and still keep in the rep range i want for that exercise. All in all good workout feeling pretty grand right now. Planning on skiing tomorrow — workout before I go and then spend the day playing with the kids
Um I vary in weight from 135-140lbs depending on the day. I try very hard to stay under 140lbs. Not sure on the ab shot… see what I got otherwise I can get something up later on… Thanks dejavued
Bobbi, I got distracted by this. I was not liking the volume as much… I have been trying to figure out where to incorporate the conditioning stuff though. I was dreading my strength workouts so I decided to change it up…
Thanks everyone - I am being honest when I say I come by most of this strength naturally, blessed with some good genetics is all I can say -
coyote – do the mobility stuff it makes the BIGGEST difference for me. Find your goats and fix them!!
Holy motha it was a great workout, I hammered them deads and felt like it too. My hips felt real strong today for a change, the mobility stuff does help a ton… got to say it. Went and took the kids skiing today, it was -20 this morning, finally about 1 or so it warmed up to -5 and the skiing was GREAT. My youngest son had his second lesson today and it was a awesome lesson for him, he was slicing up the hill like a pro by the end of the day. He told me at the end of the day that he was “going to the olympics and he was going to win gold”!! It was so flipping funny, that kid cracks me up. Funny stuff that guy. Anyway it was a fun, chilly day that was worth all the effort.
