TexasRanger
Caneguru
A little here, a little there...
Posts: 2,223
|
Post by TexasRanger on Oct 11, 2017 5:46:53 GMT
Midnight with the iron:
Incline DB presses: 3 sets One-armed DB rows: 3 sets Isometric dips: 1 set Isohold: 1 set -- light stretch-- KB swings to windmills: 4 sets TRX long rows: 4 sets
|
|
TexasRanger
Caneguru
A little here, a little there...
Posts: 2,223
|
Post by TexasRanger on Oct 31, 2017 11:03:05 GMT
10/30 (evening) - Very tired from travel. Slightly shortened workout:
Warm up (10lb HHs) Incline DB Presses - 2 x 12 x 100lbs superset with 1-arm DB rows - 2 x 9 x 110lbs Iso-hold - 46 sec Overhead press - 2 x 7 x 70lbs Plank - 1:20 Lateral Raises (strict form) 1 x 12 x 25 Wall squat x :42 w/ 50lb DBs Bruv Iso Curl McGill Core Work (4 brief exercises)
|
|
TexasRanger
Caneguru
A little here, a little there...
Posts: 2,223
|
Post by TexasRanger on Nov 4, 2017 15:40:51 GMT
11/4:
Heavyhands warm up Bench press: 4 x 135, 6 x 225, 4 x 315 Incline DB bench press: 2 x 100 x 12 Deadlift: 135 x 4, 225 x 6, 250 x 6 x 2 1- arm DB rows (superset w/ last two sets of Deadlifts): 110 x 9 x 2 Sampson Teal front strand pulls - 2 strands x 15 Wall squats x :46 w/ 50lb DBs McGill Core work
Walked dog
|
|
TexasRanger
Caneguru
A little here, a little there...
Posts: 2,223
|
Post by TexasRanger on Nov 4, 2017 22:06:07 GMT
Update: a bit of an achy shoulder from being over-enthusiastic this morning.
|
|
TexasRanger
Caneguru
A little here, a little there...
Posts: 2,223
|
Post by TexasRanger on Nov 5, 2017 15:29:17 GMT
Warm up presses with empty Olympic bar, KB clean & jerks DB presses for warm up - 50lbs, 60lbs x 8 Isometric DB Press - 80lbs x 1:00 x 2 sets Lateral raise w/ Isobow Isometric DB Curl (one-handed) - 60lbs x ~25 or 30 seconds, 10 second negative. Two sets per side. Plank - one minute
Stretches Downward dogs x 5 Doorway stretch Wooden pole - shoulder breakaways (not sure if this is the right name)
Addition: hour walk w/o dog...86 degrees and humidity.
|
|
TexasRanger
Caneguru
A little here, a little there...
Posts: 2,223
|
Post by TexasRanger on Nov 6, 2017 14:55:23 GMT
Tightened up diet on Saturday, down nearly 3lbs (before the run).
Light stretch Walk two miles Run two miles on way back to house
Changed shirt, 10 min of light yoga.
|
|
TexasRanger
Caneguru
A little here, a little there...
Posts: 2,223
|
Post by TexasRanger on Nov 7, 2017 13:06:55 GMT
Down 1/2 lb (weighed before workout)
Warm up 20lb DB curl and press two sets of six Incline DB Presses - 2 x 12 x 100lbs 1-arm DB rows - 3 x 9 x 110lbs Pushups w/ new form, slowwww reps - 12, 14 Iso-hold - 46 sec (hold is around 4 or 5" up from bottom) 2 x Sampson cable front row Wall squat x (est) 52 sec w/ 50lb DBs KB one-armed deadlift (focus on hamstrings) 60lbs x 5 McGill Core Work (4 brief exercises)
30 min walk w/ dog, one mile solo
|
|
|
Post by TexasRanger-guest on Nov 8, 2017 19:49:09 GMT
Around 5:30am:
Heavyhands warm up DB shoulder press - Darden 30/30/30 with 50lbs (one set) DB curl - Darden 30/30/30 with 30lbs (one set) Chair dips w/ 25lb plate - Darden 30/30/30 (one set) Body hollow holds - Approx 22 seconds. (ref Gymnastics Body)
Hamstring stretch Walk dog - 30 min Slow run - 12 min
Light stretching
|
|
TexasRanger
Caneguru
A little here, a little there...
Posts: 2,223
|
Post by TexasRanger on Nov 10, 2017 4:23:04 GMT
Around 4:30am this morning:
Warm up (do the dishes, take trash out) and light stretch. ~1.5 mile very slow run/jog in ~ 16 min...knee popped funny after stepping on object in dark...waited for a few minutes, walked back home
Downward dog into hurdler's stretch, alternating sides for five min
|
|
Michael
Caneguru
He cuts down trees. He wears high heels, suspendies, and a bra?!
Winner of Twatformetrics Spartan Challenge
Posts: 5,273
|
Post by Michael on Nov 10, 2017 20:12:35 GMT
Sorry to hear about Your shoulder and knee Texas. Hope all is good.
|
|
TexasRanger
Caneguru
A little here, a little there...
Posts: 2,223
|
Post by TexasRanger on Nov 11, 2017 17:04:47 GMT
Sorry to hear about Your shoulder and knee Texas. Hope all is good. Thx!
|
|
TexasRanger
Caneguru
A little here, a little there...
Posts: 2,223
|
Post by TexasRanger on Nov 11, 2017 17:12:26 GMT
Nov 10 1.5 mile slow walk -- knee off Stretching
Nov 11 Down 4.1lb in a week (weighed before workout)
Slow HHs warm up x 3:00 /Incline DB Presses - 3 x 14 x 100lbs\....superset w/ rows \1-arm DB rows - 3 x 10 x 110lbs / Pushups w/ new form, slow reps - 18, 22, 12 3 x Sampson cable front row Lateral raises - 3 x 12 x 25lbs McGill Core Work (4 brief exercises)
4.3 mile walk with dog (knee still not 100%)
|
|
TexasRanger
Caneguru
A little here, a little there...
Posts: 2,223
|
Post by TexasRanger on Nov 13, 2017 2:35:59 GMT
Light Yoga to start the day. Easy 2.5 mile walk. Hamstring stretches.
Slow TRX lunge and hold w/ one legged deadlift immediately afterwards x 2 sets 1 x Darden Squat 1 x Darden Calf Raise
|
|
TexasRanger
Caneguru
A little here, a little there...
Posts: 2,223
|
Post by TexasRanger on Nov 14, 2017 11:14:03 GMT
Nov 13 2 mile walk at lunch
Nov 14 (Zero dark thirty...) Down 4.8lb
20lb Curl & Press Warm Up Repeat of prior workout: /Incline DB Presses - 3 x 14 x 100lbs\....superset w/ rows \1-arm DB rows - 3 x 10 x 110lbs / Pushups w/ new form, moderate rep speed - 25 Chins x 5 Bring Sally Up* - 1:26 2 x Sampson cable front row Lateral raises - 2 x 12 x 25lbs Lateral raise - Isobow Body hollow work
3 mile walk with dog (knee still not 100%)
*Recommendation...only do these when fresh.
|
|
TexasRanger
Caneguru
A little here, a little there...
Posts: 2,223
|
Post by TexasRanger on Nov 15, 2017 11:22:10 GMT
11/14 20 min of cold packs on trapezius.
11/15 Down 5lbs.
Warm up with The Foundation Training video, did a light version to get warmed up.
Two mile walk out, two mile walk with two miles of slow jogging interspersed throughout walk.
Stretching, McGill Core, stretching with big focus on hamstrings.
Finished shower with 3 min of cold water.
|
|