3-30
Claf junk. 1 arm shrugs.
Band through belt
-Power Squat (75)
-Dumbbell RDL (75)
-Chest Supported Row(75)
-Barbell Pushup (75)
8 trips with sled.
Good workout.
4-1-16
Scarecrows
Dumbbell Curls
Dumbbell Bench (75)
Pulldowns (75)
1 Arm Cable Tris (75)
Rear Delts on PerFect (75)
- 12 hub lifts with 6 count hold. 25 pound plate
Plate Flips, 35 pound bumper plate. 11 Flips with left, 15 with right - A few more hub lifts.
8 trips with sled. 4 rowing, 4 tricep extending.
All the tricep extensions and grip stuff, with too little biceps has my elbows feeling it. I did the dumbbell curls first to make sure they got included. Elbows felt much better.
R-3-16
Some dumbbell curls and dumbbell shrugs with Band through belt to get loose.
Band Through Belt
Power Squat (75)
Dumbbell RDL (75)
Dumbbell Row (75)
Bar Pushups (75)
I rigged up the Fat Gripz and D-Ring handle, and lifted 100 pounds with a 6 count hold, twice each hand. Then did that a bunch between sets.
Sled Drag
8 trips. 4 backwards, 4 with hands behind and below knees.
4-5-16
Dumbbell Shrugs and dumbbell curls with band through belt to get going.
Some Scarecrows
Seated Dumbbell Presses (100)
Chins (100)
Band Triceps (100+)
Blast Strap Rear Delts (100)
10 trips with sled, 5 rowing, 5 tricep extending.
I think I forgot abs or something. Great workout, kinda tough.
Grippers.
Not getting anywhere with these. My thumbs are really trying to takeover. I think I may try Grippers a little more often. And use the thin wrist roller, thumbless, to try and use fingers more.
4-7-16
Get loose
Band Thru Belt
Power Squat (100)
Barbell RDL, with Band pulling bar forward (100)
Chest Supported Row (100)
Bar Pushups (100)
Sled Drag, 10 trips.
Hub Lift & Hold, 25 plate, 10 times.
4-9
Morning workout. Took a little while to get going.
Band Through belt
Power Squat (100)
RDL (100) Band pulling bar away
Worked the wrist roller in between sets
Dumbbell Row (100)
Bar Pushups in Smith Machine (100)
D-Ring Fat Gripz x100, lift and hold in between sets
10 trips with sled
I got some dates confused.
There was an upper body workout with pulldowns/dumbbell presses and tri’s/rear delts. Hub lifts with 25 between sets.
Finished with sled drags. I was trying to overhead tricep extend with the sled, but elbow wasn’t feeling right.
4-12
Wrist Roller
1 Arm Pull down
Back Raise
3 goes each
Bottom Up Kettlebell Press-25 pounds (50)
Inverted Row-b.w. (50)
Wrist Roller-75 pounds 3 rolls between sets
Kettlebell Upright Row-25 pounds (50)
Alt Dumbbell Curl- 25 pounds (50)
Side/Rear Delt Raise- 10 pounds (50)
Huh Lift & Hold - 25 pound plates, 3 lifts between sets
Still using the total reps approach. Grip stuff between sets, so more breaks means more grip. No triceps, no chinups, right elbow felt great.
4-12
Extra
Band Ankles
Walk with ankle weights
4-13
Band Through belt, walking around
Inverse Curls (50)
Lunge In Place (50)
Blast Strap Pushups (50)
Rows in Smith Machine (50)
Power Walk with sled, 6 trips
I wanted to do T-Bar rows, but my back just wasn’t having it.
Extra:
Band Ankles
Band Tricep Pushdowns
4-15
Band Through Belt
Wrist Roller
Blast Strap Facepull
Easy Reverse hypers
Dumbbell Incline Bench (60)
Blast Strap Face pulls (60)
Wrist Roller
Shrug (60)
Cable Bi/Tri (60)
Leg Raises off Bench (60)
D Handle Fat Gripz lift and hold. 100pounds, 10 count holds
Band Ankles
Walk with Ankle Weights
4-17
Sled Power Walk
2plates. Around the building.
Back Raises (60)
1 Arm T-Bar Row, Perpendicular to Bar (Meadows Row) (60)
Wrist Roller
Tried RDLs. Didn’t work right, so I did some kettlebell swings (60)
Step Ups (60)
25 plate hub lifts. I tried walking around instead of counting for the holds. Kinda exciting.
I’m starting to long for the barbells.
Forgot to do blast strap pushups.
4-17
Extra
Band Ankles
Band Tricep/ Pushups
4-18
Band Ankles
4-19
Early
Band Ankles
Walk with Ankle Weights
Later
Warm-up junk, including abs and jumps I’d been skipping.
Incline Bench Press
135x8,8,10
Inverted Rows with Blast Straps
60 reps
Half Kneeling Bottom Up Kettlebell Press
25 pounds, 60 reps
Barbell Shrug and Hold
225, 60 reps
Wrist Roller
Band Triceps 60
Barbell Curls 60
Fat Gripz Dring handle lift & Hold
4-21
Band Through Belt
Step Up
Wrist Roller
Blast Strap Pushups
Jumps
Repeat 3 times
Power Squat Machine, with Band Thru Belt
110x8,8, 10
More Pushups (60)
Inverse Curls (60)
Rows in Smith Machine (60)
Sled Power Walk, 8 trips.
Band Ankles yesterday and today
4-22
Some light dumbbell stuff for upper body
Suitcase walk, 1 arm shrug
Some jumps
Repeat a few times
Football Bar Bench
3 warm ups
155x8, 8, 10
Blast Strap Face pulls and high row kinda action between sets.
Cable upright rows
Dumbbell Tris
Dumbbell Curls
Dumbbell Rear Delta
Later
Walking around in ankle weights
4-24
Walking around with band through belt
Warm up junk, including jumps and leg raises
Sled Drag, light, around building. Only 1 break this week.
1 arm pull down
Kettlebell swing
Blast Strap Pushups
60 reps each, circuit style
Then a bunch of stuff, trying to do some kind of deadlift, and make my hamstrings go. Wasn’t very succesful.
The rest of the workout was good.