So for tonights workout I designed something both devious and painful... 60 seconds active, 30 second rest... Heavy Bag Dumbell Curls Situps Sprints (20m down and back) Slosh Tube Overhead Rotations (Try this, just hold the tube over your head and try and spin it like a helecopter...) Leg Lifts Pushups Planks Burpees Railroad Tie Flip By the end I was feeling it just about everywhere... I call that a good workout!
Ok... so 8/20 a friend came into town, this wasn't going to stop me from working out, but a collision of other events managed to... went out and had a great time without working out, no big deal. 8/23, 8/25 and 8/27 we worked out, I have the notes out in the garage on the whiteboard, but all said and done this week saw a new record for my squats and deadlift... I managed to match my bench press but not surpass it, no real suprise there since we've been working our core and legs ...
Damn, I'm a slacker. But, It's not slacking on the actual working out parts! 8/11 Squats 5×5 (low weights) Bench Press find 1RM Inverted Rows 5×5 Pushups 3xF Planks 3xF 8/13 Slosh Tube Zercher Squats Overhead Press - Find 1RMax - Replaced this with Slosh Tube overhead press as we had a shortage of participants and didn't have enough manpower to spot safely. Slosh Tube Zercher Walk Plank Holds 8x30 Seconds ...
Squats 5X5 - 135 155 205 225 255x1 Once again I broke my record... had to buy a new set of weights to get there! Deadlifts 5X5 - 115 115 165 185 205 Shrugs 5X5 - @ 25lbs Plank to Push Up 3X10... oh, the pain. Side Lifts 4X10 @ 25lbs. A video of the 225 lifts, I wanted to make sure my form was OK to push higher. I think it's good, but anyone with feedback is appreciated.
Modified from http://www.thecellarfitness.com's routine, but still a damn fine workout. Squats 5 sets of 5 - 135, 155, 175, 195, and 220. I'm officially out of weight plates... Slosh Tube Overhead Press 5x5 Pushups, 3 sets to fail. 2, 1, 1 TABATA Plank Hold... I honestly thought this would be easy... but FFS not easy! TABATA Burpees... oh, the pain. 1 mile bike ride.
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