Lift arms overhead with block between elbows and band around wrists x 8 breaths
Feet forward, back on wall, arms reaching x 8 breaths
3 times around
All 4s crawl x 40 “steps” x 5 goes
The posture stuff I had been doing was getting stale and not working so well. These new moves worked bettet, like the other stuff did at first. I felt my lats really pulling on the crawls, like a dead bug making it easy to keep my back flat and taking stress off shoulder joints.
Maybe lifting weights made me stronger. Or maybe slipping in dog shit was what I was missing.
I agree that this can be a real game-changer. For instance, my daughter stepped in dog shit on Thanksgiving, and after that we had the most phenomenal meal. Prior? We were eating cheese and crackers.
Seated Landmine Press x 12-15
Seated Band Leg Curl x 20
Alt Chest Supported DB Row x 15
Heels Up Goblet Squat x 12
Seated Calf Raise x 30
Suitcase Walk x back and forth twice
4 rounds
It’s been about 4 weeks of circuits and I’m seeing cardio gains like lower resting heart rate and better circulation.
I think I’ll keep this up for the rest of the month and start something fresh in the new year.
Alt DB Incline Bench x 12
1 Arm High Row x 12
Zercher Squat, heels up x 12
Lying DB Leg Curl x 12
3 rounds
DB Fly x 12
Chest Supported DB Shrug x 12
DB Leg Extension x 12
Glute Donkey Kick x 12
3 rounds
EZ Curl x 15
DB Tri Exetension x 15
4 pairs
Crunch x 15
Opposite Knee Crunch x 16
8 point plank x until the pain
Twice
Cold day in the garage! I had break out the tights for an extra base layer.
We went to my parent’s house for family birthday get together for my daughter yesterday. There was enough room for all the cousins to run around. My mom pretty much prepared everything before we got there, including making the cake and picking up pizza.
Everything went great. Everybody had fun. No reservations or invitations. We should have just done that every year.
My mom got these matching dresses for kid pictures. 3 of the girls hated them and screamed and kicked and cried while one cousin loved hers and lept and danced around. I thought it was hilarious. I hope my mom didn’t get too upset about it.
Landmine Press x 15
Kickstand RDL x 10
Alt Chest Supported DB Row x 15
Heels Up Goblet Squat x 12
Cable Face Pull x 15
Seated Calf Raise x 25
8 Point Plank x 8 breaths
4 rounds
Might run out of dumbbells before the end of the month.
1 Arm Cable Row x 15
Split Squat x 10
1 Arm Bench Press x 12
Kickstand RDL x 10
1 Arm DB Curl x 15
1Arm Cable Tricep x 15
Standing Calf Raise x 25
4 rounds
Found myself breathing a little heavier than normal today, but didn’t know why. Going 1 arm/leg at a time doubles the cardio “work” time for each move. I learned that doing circuits awhile ago, but I forgot about it until just now.
I should do more of that for the last handful of circuit workouts.
Seated Landmine Press x 15
Seated Leg Curl x 20
1 Arm Cable High Row x 15
Heels Up Zercher Squat x 15
1 Arm Preacher Curl x 15
Cross Body Tricep Extension x 15
Seated Calf Raise, 3-3 tempo x 20
Crunch x 20
4 rounds, 2 minutes between rounds
1 Leg RDL x 10
1 Arm Floor Press x 12
Split Squat x 10
1 Arm Seated Row x 12
Standing Calf, 3-3 tempo x 20
Neck x 20
1 Arm Preacher Curl x 12
Band Tricep Kickback x 15
3 rounds
Alt Chest Supported DB Row x 15
Heels Up Goblet Squat x 12
Seated Landmine Press x 15
Seated Band Leg Curl x 20
Alt DB Spider Curl x 12
Cross Body Band Tricep Extension x 15
Standing Calf Raise x 25
4 rounds
Last circuit workout for awhile. Not so boring today, felt good to reach the conclusion of the planned/pre determinded 6 weeks.
New split in the new year.
18 workouts in 48 days. About 2.5 sessions per week, I think I’m getting to old for full body training.
1 Arm DB Incline Bench, 4-2 tempo x 6
Alt DB Floor Press, 3-2 tempo x 12
DB Flies, 2-2 tempo x 25
2 rounds
1 Arm High Row, 4-2, x 6
Alt Chest Supported DB Row, 3-2, x 12
Cable Face Pull, 2-2, x 25
2 rounds
I’m going to do some Charles Poliquin inspired stuff for awhile. Split will be
Chest/Back
Hams/Quads
Shoulders/Arms
The first phase will use “Tri Sets,” 3 lifts in a row, for each body part. Instead of spreading the work around over the whole body like the circuits I was doing, it will be concentrated in specific areas.
I started easy tonight, and it still burned a lot.
Seated Landmine Press, 4-2, x 6
Alt Arnold Press, 3-2, x 12
DB Side Delt Raise, 2-2, x 25
2 rounds
DB Spider Curl, 4-2, x 6
Incline DB Curl, 3-2, x 12
Rev EZ Curl x 25
2 rounds
Bench Dip, 4-2, x 6
Long Rope Tri Pushdown, 3-2, x 12
V Grip Tri Pushdown, 2-2, x 25
2 rounds
I got the long rope tricep pushdowns from ewe tube. The guy emphasized using the triceps to extend your arms behind you, and using the long rope to sweep your hands way back behind your hips. It smashed the long head with zero elbow issues. Will do again!
1 Arm Incline DB Press, 4-2, x 6
Alt DB Floor Press, 3-2, x 12
DB Flies, 2-2, x 25
4 rounds
1 Arm High Cable Row, 4-2, x 6
Alt Chest Supported DB Row 3-2, x 12
Seated Cable Rear Delt Row, 2-2, x 25
4 rounds
It struck me today that this was kinda like “Breakdowns” that Dr. Hatfield and Josh Bryant endorse.
Only Poliquin does a tri-set (all 3 moves and rep ranges in one go) vs breaking them up into 3 separate moves with straight sets.
This way you use less weight on the 2nd and 3rd lifts and get less physically crushed by the workout. But you still get the heavy strength work in the first lift and the metabolic stress and muscle failure in the 2nd/3rd. And it takes like half the time.