3/15/21
Sandbag Shoulder Carry: 1200 steps x 170
Sandbag Suitcase Carry: 200 steps x 170
Farmers’ Carry:
200 steps x 65 in each hand
200 steps x 55 in each hand
200 steps x 45 in each hand
200 steps x 35 in each hand
200 steps x 20 in each hand
That is what Weighted Walk Monday is all about. It wasn’t until I finished and went inside that I remembered I forgot about doing bearhugs. Still 1200 steps is solid, so I’m good.
1200 steps is solid enough to add some sand.
No, not yet. I had a goal of April for 200 pounds, and I am sticking to it. This was the first week I felt I could handle 170.
Ok. You’ll get there easily.
3/17/21
Triceps Gauntlet
BB Skull Crushers:
4/20/65
Kickbacks:
4/12/35
Dips:
4/25
Band Extensions:
100
Biceps Guantlet
DB Curls:
4/12/45
Biceps Blasters:
4/12/45
Poundstone Curls:
100
Band Curls:
100
That was a great pump and perfect conditions for outdoor garage training.
3/18/21
Kroc Rows:
4/15/130
Landmine Rows:
2/5/3 plates
2/5/4 plates
Landmine Press:
4/15/70
Leaning Side DB Raises:
4/10/35
Band Upright Row:
100
3/20/21
Bench (one board):
3/275, 1/345, 1/405
To Chest:
6/245, 6/225
Bench Against Band:
4/3/225
Just changed things up a little. I had planned on going much heavier this morning, but I did not sleep well last night.
3/21/21
Deadlift:
2/390
Speed Sets (90 second rest):
3/3/325
Power Shrugs:
2/5/365
Circuit (90 second rest between circuits):
Bent Rows:
2/5/215
Stiff Leg DL:
2/5/225
Underhand Lat Pulls:
2/5/120
One Leg DL:
2/5/55
That felt good. The circuit is different at the public gym as opposed to my garage. The pulldown machine is a distance. I have to hustle across the floor.
Ouch… 90 seconds rest…well done Crip!
Thank you
3/22/21
Sandbag Shoulder Carry: 1000 steps x 170
Sandbag Bearhug Carry: 200 steps x 170
Sandbag Suitcase Carry: 200 steps x 170
Farmers’ Carry:
200 steps x 65 in each hand
200 steps x 55 in each hand
200 steps x 45 in each hand
200 steps x 35 in each hand
200 steps x 20 in each hand
I got started and really didn’t feel like it. Things got better, however, as it progressed. This was the first time I was able to throw the bag over either shoulder without any issues since I went to 170. Just one more week before I move up to 200 pounds in April.
Animal.
I don’t know. I was blowing pretty hard.
I quit…that is epic!
3/24/21
Biceps Gauntlet
BB Curls:
4/10/105
EZ Bar Curls:
4/10/120
DB Curls:
4/12/45
Reverse BB Curls:
4/12/65
Kickouts:
4/25/35
Tate Press:
4/25/45
Dips:
4/25
Band Pulldowns:
4/50
Band Extensions:
100
It was a little cold and windy tonight. The garage door was closed.
This consistent biceps workout undoubtedly has produced good results. Maybe for even more variety try some pullups since you’ve lost weight? Medical doctor on youtube who weighs 195–SmashweRx-- states dips are all one needs for arms. I know the few I do produce concrete biceps for about 2 days; main reason I’m still into losing weight.
I just don’t have a spot at home for pullups. I was looking at one of those at home bars, but I don’t know where I would put it. You convinced me on sandbags, dips and handstand pushups.
Also I found the sandbag bearhug carries really kill the arms too.
3/25/21
Kroc Rows:
4/15/135
Landmine Rows:
4/10/4 plates
Landmine Press:
4/15/70
Band Upright Rows:
4/50
Today was a long day at work. I didn’t have a lot of energy.
3/27/21
Bench:
1/245, 3/285, 2/325, 2/375, 5/245, 5/225
Treadmill:
20 minutes
I had to have some help on the second rep of 375, but my friend made me work for it.
3/28/21
Rack Pulls:
10/315, 10/365, 8/405, 6/455, 4/505, 2/535, 1/585, 5/405, 10/365
Zerchers:
4/5/225
Dead Stop Zerchers:
4/5/135
I hit 23 pounds lost today. I was feeling it this morning. I had plenty of energy and everything felt light. I lost the grip before lockout at 585, but I am still counting it, because that is the most I have ever attempted.
I also worked in the Zerchers at a dead stop. OG did them a while back, so I wanted to try. I kept them pretty light to get a feel.