behind the head shoulder presses
heavy squats
dips
weighted steps machine
squeezing an exercise ball between my forearms
rope triceps pull downs
Shoveling snow. When it’s only an inch deep it’s like walking back and forth with a shovel in your hands.
romanian dead lifts
chin up negatives
trap bar carries
two handed rows
bicep kettle ball curls
fore arm negatives
incline bench with bent bar
Ab wheel out
weighted steps
curl and press
weighted ab twists
kettle ball swings
swimming
power cleans
negative chins
dead lifts
rows
negative leg presses
behind the head shoulder presses
squats
dips
trap carries
chin up negatives
chest squeezes
Super set standing hip thrusts with over hand rows
Super set romanian dead lifts with under hand rows
weighted steps
fat man chins
roller abs
chest squeeze
kettle ball swings
swimming
Wedneday: shovelled the walk
Thursday: Shoulder presses, leg press negatives, incline bench
Today: went for a walk in the park
Yesterday:
45 minutes of weight lifting
45 minutes of swimming
Push presses
Squats
incline flies
zombie squats
pull overs
triceps
chest squeezes
elipitcal machine
Yesterday: walk in the park
Today: rotated plank variations, body wt squats, and jumping rope
heavy reverse flies
weighted step machine
super set shoulder presses, squats, and good mornings
light reverse flies
chest squeeze
Yesterday: walk in the park
Today: Went heavy, long rests
Lots of squats
Five sets of dips
Five sets of negative chins
five sets of weighted steps
five sets of good mornings
superset shoulders, squats, and good mornings
Pull downs behind the head
crunches machine
weighted stairs
kettle ball swings
ab twist machine
pull downs a head of the head
stair master
Yesterday: walk in the park
Today:
Heavy weight with long rests: squats, incline flies, reverse flies, weighted steps
light weight with short rests: curl and press, superset curls, forearm curls, good mornings, and triceps pull down
five minutes cardio
I did four rounds of abs, body weight squats, and jumping rope exercising to a “Batman” movies soundtrack mix.
Sunday: super set shoulders, squats, and good mornings, then swimming
Tuesday: heavy chest, back, legs, medium weight chest, back, and legs, 5 minutes of cardio
Wednesday: 20 minutes of yoga, martial arts, body weight exercises
Thursday:
Heavy round of shoulders, negative pull ups, and weighted steps
Medium round of shoulders, pull downs, and box squats
Light round of shoulders and forearm negatives
Yesterday: hour long walk in the park; about a fourth of the people out there were dogs
Today: one minute rests, light weights for reverse flies, box squats, abs, and kettle ball swings, followed by swimming
Yesterday:
Round one of chest, back, and legs: heavy 5x5, 3 minute rests
Round two: medium weights of same, 4 sets each, 2 minutes rests
Round three: light weights for chest and back, 3 sets each, 1 minute rests
5 minutes of cardio
Today: A walk in the park