Arms and delts
Tricep push down x 5 sets
Reg db curl x 5 sets
Bench dips x 5 sets
Hammer curl x 5 sets
Wrist curls x 5 sets
Face pull x 4 sets
Jay cutler rear delts x 3 sets
Side raise x 4 sets
Elliptical x 30 min
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Chest/rear delts
Dips 10/10/10/10/10
*superset with face pulls for sets of 20
Incline push-ups 15/15/15
*superset with rear delt raise for sets of 12-15
Banded chest press 2 sets to failure
Flys 2 sets to failure
Tricep push down 50 reps
Low back hyperextension 25 reps
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Alright…so this weekend I did go camping for a couple days…and it was a nice getaway for sure. I didn’t exsesivly worry about my food…but I didn’t go crazy either. On site I had stuff like rice chips, turkey dogs, club soda…all tasted good and what not but close alternatives at the same time. That being said…I was near a little town and I found a bakery…which was fantastic and I had a few treats. Also on Saturday night I drove to the city and went to a steakhouse for dinner, had a beer and so on. All in all it was a good time…like I said I wasn’t too worried about what I was eating but at least on site I wanted to have the alternatives.
So now it’s Monday…and back to normal. I’ll post my workout tonight and carry on.
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Monday night
Pull-ups 10/10/8/6/6
One arm row 4x10 1x6 DS 1x failure
Lat pull-down x 50 reps
Low back extension x 50 reps
Poundstone curls
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Tuesday
Underhand tricep push down x 4 sets
Regular push down x 50 reps
Extension x 3 sets
Wrist curls x 5 sets
20 min elliptical
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So I was listening to a mark bell podcast yesterday, and one of the points they brought up was if you had to pick one exercise to do for the rest of your life, what would it be? There was a lot more to the episode than that but still…it got me thinking. And…they mentioned maybe picking one inside exercise and one outside, and you do variations of those movements. They had quite an interesting discussion about all that…but for me personally, if I was just gonna pick 2 for life what would I pick?
Well for an outside movement I went with weighted carry’s. Obviously there’s a lot of variations you could pick, but even if you just narrowed it down to the farmers walk…they really do have a lot of bang for your buck. If you go lighter weight and longer distances you could easily do conditioning/endurance etc, and then of course load it as heavy as you want. It’ll help you with core strength and grip strength among other things and work a lot of muscle including the upper back/traps. You could use a variety of implements for it or even go suitcase case style. And having the ability to pick up something from the ground and carry it would be very useful as you continue to get older. Or at least that’s how I look at it.
So then for an indoor movement…one that came to mind right away is the deadlift…but if I’m already doing carry’s are deadlifts needed? Probably not…maybe…but anyways, I settled on push-ups of all things. Because really…In my mind the chest and triceps are not worked much in a carry…at least not compared to the traps forearms and so on. But push-ups also hit the core and have a billion different variations of them. And I would argue that as you get older and older, they would be kinder to your joints than a bench press would be. They may not build you a giant chest or a big bench but they’ll certainly develop muscle and build strength regardless…at least to an extent. And then they can easily be used too in a conditioning context. You could load them with plates or bands to make them heavier, and there’s variations like pike push-ups or handstand pushups to get a bit of direct shoulder work if you wanted to.
Are these the best choice? Hard to say and highly debatable. My answer could easily change as time goes on…but it’s fun to think about.
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For me, I’d go log viper and prowler push. I feel like those two things cover pretty much everything.
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I am picking sandbag pick and carry in the front bear hug position. Assuming I can have different weight bags this gives me heaps of options.
Second would be some sort of overhead, clean and press. Really liking axle right now but it would be a toss up between that and log.
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@T3hPwnisher @simo74 those are great options too! Thanks for the input
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6 rounds boxing
20 min elliptical
100 sit-ups
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I posted this…then deleted it due to I don’t even know what…then got mad at myself so I’m putting it up again.
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Good progress mate.
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Thanks dude, much appreciated
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Fantastic progress there dude! You’re doing an outstanding job being a physical role model for your kid. Every dad should be their kid’s own personal super hero.
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Thanks dude, that means a lot. I really appreciate it!
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Sunday - fukin around
Deadlifts x 3 sets
Zercher squat x 3 sets
So I was just messing around…had an epiphany as far as adding weight to my bar goes and it’s so simple I feel dumb for not thinking of it before. Oh well…I tried a few exercises…such as rows and shrugs. I did try floor press too but that was a little too dangerous lol. But dead’s and zercher? Absofuckinlutly. But…also…tomorrow is 9/11 and I didn’t want to be wasted for the workout I have planned for that so I only did three working sets for dead’s and zerchers.
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Sept 11 2023
911 step ups
50 min
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Wednesday
4 rounds :
2 min heavy bag followed by
Chins
Push-ups
1 min rest
15 min elliptical
3 rounds
Sit-ups
Curls
Tri push down
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