Reverse SS Bar Front Squats on Wedge (Quad Focus) & KB Sumo Deadlifts
Belt Squats and Trap Bar Deadlifts
Landmine Hack Squats (Quad focus) and Trap Bar Stiff-Leg Deadlifts
Oweee, this one burned in all the right spots! Got me sweating tons too!
Today, I paired 2 exercises to create supersets. I like supersets to knock out lots of work in a short amount of time. I kept it in the higher rep ranges, 15-20 to get a good burn and to bump my heart rate for some cardio work. Minimal rests in between exercises with a longer rest in between supersets (really just enough time to break it down and set up for the next one). I knocked out 3 sets of each.
THEN I finished legs, back, and cardio with 3 different tire flip variations. I hadn’t flipped this tire in sooooo long…I don’t know what came over me thinking this was a good idea! LOL! I did it though and super happy I did, it kicked my ass but it was fun =)
THEN I did a tri-set of some core work to wrap things up. 3 exercises, 15 -25 reps for 3 sets….done and done!
My body has been feeling better day by day but my energy today was on fire once I got started (thank you carbs)!!!
I followed this up with my favorite smoothie of sliced beets, carrots, banana, frozen blueberries, mint, whey vanilla protein powder, and unsweetened vanilla almond milk.
Later this evening, I’ll be jumping into a live yoga class on Patreon so I’ll get some recovery work from today’s sesh =)
Ahhh….sigh…..what a day! I woke up refreshed after my second night in a row sleeping 8-9hrs. I had an excellent 2hour training session in my garage gym.
This is what I did:
Pin Presses – I warmed up up to my workset which were singles of 130 3 times, just 5lbs shy of my body weight. I hadn’t pressed that much weight before so that’s why I laughed after my first set. To me, the bar went up very, very, very slowly….LOL!
I moved onto bench presses working with 3 different hand placements. I worked with 75lbs and did 3 reps at 3 different hand grips for 3 sets. This was really cool, I’ll probably add a little more weight next time.
Next were Bent-Over Rows. I did 5 sets of 3 at 120#. Could probably do a little more weight next time or add more reps.
My fourth exercise was the Upright Rows. I had to play with my hand placement because I kept feeling a nerve get pinched during the movement. I need an adjustment, I miss my chiropractor! I did 5 sets of 3 at 75#, could add more reps next time, maybe do a 5×5.
Next I did Lat Pull Downs with a close grip, one of my favorite back exercises! Today I did 5 sets of 3 at 100#.
Lastly, I did a little core. I wanted to go heavy and do just a few reps but I was a little fired up so I kept going. I used a 25# plate on my first set of 25, actually the video showed me I did 24, then I dropped the weight to a 10# plate for the last 2 sets of 25. It was tough on my shoulders, it burned so good.
On another note, I had my time to speak during “citizen communication” time at the Owners Association meeting tonight about proposing they implement an affordable rate for Fitness Instructors to host boot camps in our neighborhood parks. I only got just a few minutes but I did well getting my points across. They at least did not say no, instead they want to have a follow up meeting after discussing this topic amongst themselves…..fingers are crossed!