Wall-Supported Handstand Pushups and Tuck Lever Pullups. Actually, I consider them rows as they are more of a horizontal pulling movement as you can see here:
Cardio: pressed for time so did jump squats and mountain climbers 10,9,8 ... 1 for time. Got about 1:45. New study shows ten minutes of cardio three times a week significantly impacts V02 Max and health markers. Ten minutes includes warmup, cooldown and two all-out bursts.
Pistol Squats (building up reps) and deadlifts. That's it. I spend more time warming up and cooling down than I do on my workout. Sort of goes with being 55 and having beaten myself up over time.
Today for my high school football work outs:
Squats...
3x8 @ 70%
3x6 @ 75%
3x5 @ 80%
High pulls..
9x8 light weight.
Then after that workout we put 135 on the squat bar and had to do 35 reps. After we got our reps (even if we needed to be spotted) we had to do "dry squats" with no weight until we couldn't do anymore.
I'm sure I will be waddling around school tomorrow, but hey, gotta get better right?
Btw, congrats to every one who works out. It's very easy to say no, but it will all be worth it!
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Did some negative one-armed pushups and weighted pullups plus world's-shortest cardio: superset deck squats and mountain climbers. Deck squats are where you sit down on the floor, roll back and then stand up in one motion.
Owing to a tender shoulder, I regressed to three approx 20-30 second negative pushups superset with table inverted rows. No pain. Also: squat-thrust jump Tabata.
Owing to a tender shoulder, I regressed to three approx 20-30 second negative pushups superset with table inverted rows. No pain. Also: squat-thrust jump Tabata.
I feel ya! about a month a go I had a nasty slip and fall and I thought I tore my ACL, but just bruised my need bad. still tender but I am pushing through it
Pistol squats and deadlifts. Normally I ramp up to a heavy set of five on deadlifts. Today I ramped up to a single at 245. That's roughly 170% of bodyweight. My PR is about 185%. I'd like to chase that down in the coming weeks. After that, the Holy Grail: double-bodyweight. Maybe by the Spring game ? Stay tuned ...
Pistol squats and deadlifts. Normally I ramp up to a heavy set of five on deadlifts. Today I ramped up to a single at 245. That's roughly 170% of bodyweight. My PR is about 185%. I'd like to chase that down in the coming weeks. After that, the Holy Grail: double-bodyweight. Maybe by the Spring game ? Stay tuned ...
Sweet!
Had a good workout today.
10 sets of 10 super-set of Pendlay Rows (135 lbs) and decline push ups (8 in box) 2 min rests between each set
Progressed to one-armed pushups with one knee touching ground. Amassed ten reps either side then finished with twenty pullups. Squat-thrust jump tabata afterwards.
Last week was very interesting & busy, not a lot of time to work out. Nonetheless, looking back I did a lot of running and rowing, which is great (especially for a big guy like me who typically needs more conditioning work than strength work to stay in shape). Yesterday I did some heavy work - front squats 5x3, full snatch 5x3, and some DB bench presses. Looking to focus and make good fitness-related use of down time during the holidays.
Back to handstand pushups. Basically doing just doubles and singles for now. Also, inverted rows and a short bag workout. Stuffing is begin to come out which makes for more interesting navigation across the backyard.
Just pistil squats and light deadlifts today. Probably should take the last week of December off to rejuvenate. Probably should take more time off than that but it's as hard for me to miss workouts as a crack addict.
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