Deadlift
250 x 10 x 3
superset with
High Cable Rows
125 lbs x 10 x 5
band rear delt fly
mini x 10 x 5
superset with
Camber bar curls
70 x 10 x 5
The deadlifts were done more like successive singles rather than a set of ten. I would set the bar down, reset and then pull another. Each set of 10 probably took 2 minutes to complete.
Bench
bar x 10
95 x 10
135 x 10
185 x 10 pause on last rep
225 x 10 pause on last rep
275 x 10 pause on last rep
320 x 10 pause on last rep
Deadlift
250 x 10 x 3
superset with
High Cable Rows
125 lbs x 10 x 3
band rear delt fly
mini x 10 x 3
This one left me feeling exhausted for no other reason than I'm likely out of shape. And working out at 3 am after work. That might contribute, too...but probably mostly the fatness.
Bench
bar x 10
95 x 10
135 x 10
185 x 10 pause on last rep
225 x 5 pause on last rep
275 x 5 pause on last rep
315 x 5 pause on last rep
365 x 5 pause on last rep
315 x 5 pause on last rep
Bench
bar x 10
95 x 10
135 x 10
185 x 10 pause on last rep
225 x 5 pause on last rep
275 x 5 pause on last rep
315 x 5 pause on last rep
365 x 5 pause on last rep
315 x 10 pause on last rep
Bench
bar x 10
95 x 10
135 x 10
185 x 10 pause on last rep
225 x 5 pause on last rep
275 x 5 pause on last rep
315 x 5 pause on last rep
365 x 5 pause on last rep
315 x 5 x 2 pause on last rep
Bench
bar x 10
95 x 10
135 x 10
185 x 10 pause on last rep
225 x 5 pause on last rep
275 x 5 pause on last rep
320 x 5 pause on last rep
365 x 5 pause on last rep
410 x 3
250 x 10 pause on last rep
The 410 set went up well, but I just felt wobbly under it. I'm not really sure why.
Not a lot. I've been riding around on the excuse of being too tired after work for a while now. So, I decided something is better than nothing. I did the rows slowly and really let the weight stretch my arms way out on the negative.
Bench
bar x 10
95 x 10
135 x 10
185 x 10 pause on last rep
225 x 5 pause on last rep
275 x 5 pause on last rep
320 x 5 pause on last rep
365 x 5 pause on last rep
410 x 2
250 x 15 pause on last rep
I thought about going for 3 reps on 410, but I really didn't think I would make it, so I just decided to stay with 2.
Bench
bar x 10
95 x 10
135 x 10
185 x 10 pause on last rep
225 x 5 pause on last rep
275 x 5 pause on last rep
320 x 5 pause on last rep
365 x 5 pause on last rep
410 x 3
250 x 10 pause on last rep
I've been doing a lot of walking this week. I just throw on a backpack in the 14-18 lbs range and walk a few miles.
Wish I could find a decent weight vest! Would love to throw one on and go for a long, low intensity walk. Fantastic exercise.
It was Lee Priest's preferred form of cardio. He do an hour walk in the morning, hour walk after lunch time, train in the later afternoon, than an hour walk at night. He always said, "Why the fook would you stay inside and walk in the same place over and over? Sounds boring to me." Haha!
Wish I could find a decent weight vest! Would love to throw one on and go for a long, low intensity walk. Fantastic exercise.
It was Lee Priest's preferred form of cardio. He do an hour walk in the morning, hour walk after lunch time, train in the later afternoon, than an hour walk at night. He always said, "Why the fook would you stay inside and walk in the same place over and over? Sounds boring to me." Haha!
A simple way to get a good weight vest is to get a body armor plate carrier and put steel plates in it. A carrier with with 10x12 NIJ level III plates and 6x8 side plates will be about 25 lbs.
A simple way to get a good weight vest is to get a body armor plate carrier and put steel plates in it. A carrier with with 10x12 NIJ level III plates and 6x8 side plates will be about 25 lbs.
So true! Good idea.
I just know I'd get stopped by the neighborhood cops if they saw me walking around with a plate carrier and armor on though, LOL!!!!!!!!!!!! Would be a hilarious conversation.