Sunday:
Squat complexes
Ab twist machine
kettle ball swings
1/2 hour of swimming
Dead lift doubles
pull up partials (high)
Leg press negatives
one arm rows
7 minutes on the stair master
Shoulder press ramp up
Shoulder press (behind head): 135 x 3,3,2,1,1
Squats ramp up
Squats: 335x 2, 2, 2, 1
Squat drop set: 315x2, 225x2, 135x4
Javelin shoulder press: small bar x 5/5, 10/10, 8/8
Carries: trap bar+180 x six lengths
Dips: -84x5, -78x5, -72x5, -66x5, -60x5
Saturday: rotating core, leg, and hand grip exercises, then shoveling snow
Sunday: various body weight exercises, mostly shoulders and legs
Monday: dead lifts, pull downs, trap bar carries, two handed rows
Tuesday: an hour and 40 minutes of yard work
Shoulder ramp up
Shoulder press behind head: 140x3, 3, 2, 2, 1
squat ramp up
Squat complex (315/225/jumping): 3/6/5, 3/6/5, 3/4/4, 2/3/3, 1/2/2
Dips: -78x5, -66x5, -54x5, -42x3, -36x2
Weighted steps: 40x5/5, 45x5/5, 50x5/5, 60x3/3, 70x2/2
Javelin press: small bar x 10/10, 8/8, 4/4
five minutes elipitcal
Friday: Good mornings, pull up variation, Leg press negatives, one arm rows, weighted steps, roller abs, kettle ball swings, five minutes stair master
Sunday: trap bar carries (310 pounds!), ab twist machine, weighted steps, double crunch machine, swimming
Tuesday: Shoulder press behind the head, squats, dips, weighted steps, javelin press, good mornings
Thursday:
Wide grip dead lifts
Fat man pull up variation
Trap bar carries
Supported rows
forearm negatives
I did 45 minutes of squat warm ups and complexes, then some ab work and 45 minutes of swimming.
I think I’m losing some juice so I need a deloading week.
five sets of dips, five sets of partial chins, five sets of weighted steps, five sets of negative chins, followed by swimming.
Yesterday: rotating ab work, body weight squats, and using my hand grip gadget.
Today: a mixed bag of body weight exercises, alternating between ones done parallel to the floor and ones done standing.
I rotated push up variations, body weight squats, and using the hand grip gadget to the Transformers cartoon movie soundtrack.
25 minutes of yoga and martial arts finished off with another 5 minutes of leg lifts and jumping rope.
I rotated four sets of push up variations, ab variations, and walking up stairs two at a time.
Yesterday I got back into the gym after my body weight deloading week: trap bar carries, negative chin ups, kettle ball swings, and about a half hour of swimming. I hadn’t realized how tough Sunday’s ab work out was until doing kettle ball swings the day after, probably because I did push ups before the abs.
Dips
Squat complexes
javelin press
weighted steps
stair master
Finally had a day that was good for a walk in the park! I wasn’t the only person out there either.
wide grip dead lifts
negative chins
trap bar carries
two handed rows
fore arm negatives
Yesterday afternoon I went for a walk in the park. This morning I rotated push up variations, squats, jumping rope, and the grip gadget.
one minute rests:
Super setting light squats with good mornings
fat man chins
roller abs
kettle ball swings
5 minutes on the elipitical
a half hour of swimming