pull ups x 10
fs 45x5, 135x2, 165, 175x10 x 3 sets, 175x9, 175x7, 175x4
pull ups x 8
t bar press from safeties ( unsure wt, bar plus 20# anywhere from 65-75#) x 8 x 5 reps
t bar dl warms ups, empty, 135, 225 x 5 ss 4 pull ups
t bar dl 225 x 6 ss 4 pull ups
t bar dl 225 x 7 ss 4 pull ups
t bar dl 225 x 8 ss 3 pull ups
t bar dl 225 x 9 ss 2 pull ups
t bar dl 225 x 10 ss 1 pull up
banded barbell mp’s from safeties 50# x 8 ss t bar rows 75-85# x 8 - did 4 circuits of this
The Tank ( 24 hour fitness’s prowler) push/reverse drag x estimated 100 feet or so
lower setting to highest, then highest to lowest , about 8 back and froth trips no stop , took about 8 mins. This thing below:
tbar oh press/steps holding it over head 5/5,4/4, 3/3, 2/2, 1/1 rested 1 min then did 6/6, 5/5, 4/4, 3/3, 2/2, 1/1
Malibu SNOW WALK!
I feel MOST fabulous! The 24 hour gym day was due to bad roads however I am happy it wasn’t so crowded and I got a good one in! Also started my post workout can of pinapple juice. It makes a difference ! Now instead of striving for the drop and drag, I am avoiding it. I used to need that drop and drag, excretion exertion exertion drop to calm myself, wear myself out …things are not that way anymore :D!!!
I still need to do something physical to not go feel like a lazy-ass everyday , but now I am trying to replenish and not exert exert exert all the time for the sake of my sanity. It might back fire but I am willing to give this a shot.
A very bitter morning of minus 5 and a few inches of snow overnight. Luckily it got up to 22 today so I could get my girl out! I have a limit of 20 degrees, if its below that I stay indoors as much as possible and that goes for the dog too!
As I was warming up they got a delivery of one of these things:
I am going to give it a shot. Not today. Its a tire flipping device. I recently ( from Martins Licis’s vids!) discovered that I have been flipping tires incorrectly. The handful of times I’ve done it I dead-lift them up for the most part, with a terrible grip for your wrists, big time bicep pump. That’s not right!
The trick is to squat low, and under, the tire almost in a rack position kinda under your chin. I am explaining it terribly , but seeing it done the way you’re supposed to makes me see just how hammy activating it might be to dig down that low.
I dunno. I do know that my old right hamstring, at the insertion point into my pelvis has been fussing at me for certain movements. I think the husafel pissed it off. The pick from the floor of the hasafel is an awful wild hamstring event- at least for me. I will henceforth only use husafel carries off a platform.
I mainly like to train that thing for the upper back pump anyways, the legs get work too with the carry itself. That pick though is a BASTARD on my hips. So no more, well, I will have to pick it at least once or twice to pop it on the box! But I’ll do it empty.