Cross Body Machine Press/Straight Arm Pulldowns
15,15,12,12 of each
Incline Hex Press
25s x15
40s x10x3
Cable Crossover
3x12
1 Arm Cable Row
3x12
Didn’t make it to the gym yesterday because I went fishing, so I combined yesterday and today’s workouts. Felt like crap this morning because I ate so much, and so poorly yesterday. Just bloated as hell. Couldn’t bring myself to do ab work, so I’ll use the ab wheel at the office later today. Will probably do some chins throughout the day too.
Cable Lateral/Face Pulls
15/15 x3
10/12 x3
*Did windshield wipers between some sets
Muscle Snatch
95x5
135x3x5
Seated Machine Press
Sets of 6 with 15 sec rest for about 2:30, then had to drop to sets of 5 for the remainder of the 5:00
Wood Choppers
10 per side x3
Woke up at 1 am last night by a water line making a weird whistling/buzzing noise. Spent about 45 minutes trying to figure out where the noise was coming from and how to fix it. Took a little while to get back to sleep afterwards. Needless to say, I didn’t appreciate 4:30 am wake-up call and turned the alarm off. Had to move quick to get this one in on my lunch break.
Up this AM for some conditioning. Tried to jog on the treadmill (it was raining), but shin splints made me stop after about 12:00. Did 18:00 on the elliptical after that.
Going to have to add some serious conditioning work back in soon. Planning a turkey hunting trip in the mountains in April. Right now, I’d be sucking wind trying to chase one up a hill.
Incline Curls/Cable Skull Crushers
4x10-15 w/ 4-5 sec neg on each
Got this one in during lunch today because my wife and one of the boys are at home sick as a dog. Figured I need to head home after work and help out around there.
Box Jump/Double KB Front Squat/Seated Knee Ups
2/20k x10/10 x4
Swings/PVC Slide Outs*
20k x20/5 x5
*these are pretty much like fall outs, just sliding a piece of PVC pipe on the grass
Wheelbarrow Push
Loaded with a bunch of concrete blocks and pushed for around 10 minutes
Took the dog for a 2 mile walk
Going to use a modified Ashman template to try to get into shape before my backpacking trip. I made some great progress with this plan last year, hopefully it treats me well again.
20-25 miles of Ashtanga yoga in the am. I’ve got to get back to doing this more often. No amount of rolling, smashing, or mobilizing makes me feel as good as this does.