Whatever it takes.
10/31/20
Bench:
245/1
305/3
320/2
370/1
250/10
Cable Crossover (mid-chest):
4/20/35
Svend Press:
4/50/3 plates (10s)
Stair Stepper:
15 minutes
I even worked in a little cardio.
Very adequate.
Thank you
11/1/20
Deload DL:
275, 315, 405
Power Shrugs:
5/5//315
One Leg DL:
4/10/65
Sandbag Shrugs:
4/20/150
I had no plan today. Just trying to increase the pulse and sweat a little.
11/2/20
Sand Bag Bear Hug Carry: 350 steps x 150 pounds
Farmers’ Carry: 200 steps x 45 in each hand
Overhead DB Carry: 100 steps x 20 on each side
A much shorter Weighted Walk Monday. 150 pounds is no joke. There is a huge difference between 100 pounds and 150 pounds when it comes to the sand bag.
150 will be comfortable fairly soon for you.
Willing to bet there’s a 200 in your future.
My month long sandbag layoff made me drop back to l00.
I think you are right. I remember when I got the bag and how hard 100 pounds was to move around.
11/5/20
Biceps Gauntlet
EZ Bar Curls:
4/10/100
Reverse BB Curls:
4/10/75
Band Curls:
4/50
Standing BB Extensions:
4/20/45
Kickbacks:
4/10/35
Dips:
4/25
Band Extensions:
4/50
Just another arm night. Just the cure for work related stress.
Great sandbag work. Maybe I’m just a meat head but I think loaded carries are the best conditioning movement. Combines strength and cardio.
Glad to read you included dips. They work.
I agree. I also think it develops legit overall strength.
11/9/20
150 Pound Sandbag Carry (Over The Shoulder): 200 steps each side
150 Pound Sandbag Bearhug Carry: 350 steps
Suitcase Carry: 200 steps each side x 85
Farmers’ Carry: 320 steps x 35
My deload is over and another Weighted Walk Monday is in the books. As biker pointed out the 150 pounds is already somewhat easier to manage.
On a side note, it is getting colder. It was 39 at walk time and it got dark. All that means it was my first outside workout in long sleeves, so no gun show for the neighbors.
Way to go.
11/11/20
Pulldowns:
10/10/various (no rest)
Cable Extensions:
4/15/115
Kickouts:
4/20/40
Tate Press:
4/20/40
Poundstone Curls:
100
EZ Bar Curls:
10/75, 10/100, 10/120, 10 x 140
Machine Preacher Curls:
4/20/110
Cable Curls:
4/10/100
With the day off I was back at the gym. My buddy was working out. He owns the local drag strip and promotes fitness shows. I was a judge at his local bodybuilding show a couple years ago.
In March he is planning another show. We have agreed to go into business together for a strongman competition at the show. He is going to split the profits from the strongman with me 50/50. Any money I make is going into the 501c3 I am am the chairman of for law enforcement officers.
11/14/20
Bench:
1/245, 3/310, 2/325, 1/375, 10/255
Incline Flies:
4/20/40
Machine Flies:
4/20/190
Svend Press:
4/50/ 3 plates (10s)
The deload week worked well. My shoulders felt a lot better. I am seeing more and more people at the gym on Saturdays. My dad, when he was still able, used to go to the local watering hole for Saturday morning coffee with the other farmers. It was their social time. The gym is my version of that. It’s what I really missed training only at home.
11/15/20
Deadlift:
10/135, 5/185, 3/225, 1/275, 1/315, 2/405
Speed Sets (two minutes rest):
3/3/300
Power Shrugs:
2/5/435
Circuit (two minutes between circuits)
Stiff Leg DL
2/5/245
Bent Rows:
2/5/215
One Leg DL:
2/5/75
Sandbag Shrugs:
2/5/150
I guess I am back in the garage fulltime again. Our governor is shutting down the state again for a month. The wife and I knew this was coming today, so we went out for breakfast one last time before church. She’s been really cool about my garage training. We’ve even discussed building a small shop that would be used for a gym.
You guys are going to make me fill one of my old duffle bags with some sand and give it a try.
I’m a believer now.
11/17/20
Sandbag Bearhug Carry: 400 steps x 150
Farmers’s Carry: 400 steps x 65 in each hand
400 steps x 35 in each hand
Weighted Walk Monday was replaced by Weighed Walk Tuesday. I had to go back to work last night for an hour.