Gotta love chill Saturdays. The gym closes way early today, so not many people come in to lift. Plus, there’s nothing better than sleeping in a little, making a good breakfast, and just relaxing.
12 minutes of warmup–jumprope, hurdle over/unders, cariocas, shuffles, spiderman pushups, atomic pushups, medicine ball throws
15 minutes of agility work
5 or 6 sets of:
2 X 155# power clean shrugs
10 X 12# DB lateral raises
(can’t remember the exact number of sets)
6 sets of:
3 X 140# front box squats
8 X 95# bent over rows
Y, T, Ls
5 sets of:
4 X 105# BB incline bench
8 X BB RDLs (135#, 155#, 155#, 175#, 155#)
single leg stability ball leg curls
Happy Fun Bonus Time
3 unweighted chin ups + 1 with 15# DB
1 X 25# plate
2 X 25# plate
1 X 35# plate
5 X 55# DB goblet squat
10 X 70# DB goblet squat
Got some chins and front squats on video. I was pretty happy with my front squats today. Right now, I’m using box squats just to ensure good depth while maintaining a good back angle. When I go any heavier than 140#, I notice that I have a tendency to lean forward, putting an unwanted amount of stress on my shoulders. Interestingly enough, from watching the video, it looks like I need to sit back more. Thoughts?
In other news, I like Tony Gentilcore’s blog post on chicken legs today. I wish more men in the gym worked towards having a nice ass. For the record, yes, some of the guys in my gym do squats, deadlifts, etc. and I love them for that, but most of them belong to the sick gunz + chiseled abz club.