Today’s work.
Tonight‘s work.
45 minutes of fasted cardio every second minute doing air squats times 30 and after the 30 minute mark I started doing squat jumps instead of air squats times 20… As high as I could jump. And even though I’m a white boy I have a pretty damn big vertical so my shit was flying.
Three hours later I return to the gym for my workout… Another 40 minutes of cardio and then I did upper back tonight with posing in between.
A lot of band work to warm up… I’m super OCD about warming up my shoulders and rotator cuff anytime I am doing back shoulder or chest… After my warm-up I started with a little bit of Tabata.
Tabata- 10 seconds on 20 seconds off. @170lbs
I was able to get 12-14 for the first half. And by the end struggling for 7 reps .
Next I did the same thing only this time I used narrow reverse grip and at 190 pounds.
Same thing I would get about 10 to 12 reps on the first series in the beginning but by the end I was struggling for seven.
After my lats were nice and engorged I spent about about 10 minutes of posing holding it for 20 to 30 seconds on each pose. Harder than it looks. Crazy hard.
Next I went to a dumbbell incline bench here this is where I like to lay facing it at about a 40° angle and I use dumbbells to do High Plains mostly focusing on my traps but a little bit on the rhomboid scapula area. And then went to the flat bench did a single arm pull. For each side. Then rested about 45 seconds and repeat.
1 @90 lb x 12 reps incline pull
1@115lb x 10 reps flat single arm pull ( rest repeat x 5
Next… I did a two exercise Series with five sets of those two exercises. First one was a straight arm lat pull down. The second was face pull with really high with elbows focusing on rear delts and traps. Both done with a rope and at Max weight 150lbs.
Pulldown 150lbs 12 reps and held it
Face pull 150lbs 10 reps. 30 decide rest and repeat.
X 5 sets.
Another five minute session of poses focusing on the big muscle groups and locking them down as much as possible.
short metcon For additional cardio
10 toes to bar
15 burpees
20 mountain climbers.
As fast as you can. 5 sets.
Really have a love hate relationship with metcons
I finished my work out for the day with foam rolling and lots of stretching including another love-hate relationship with the lacrosse ball to the lower hips. It sucks much ass but works really really well.
Tonight‘s work.
45 minutes of fasted cardio every second minute doing air squats times 30 and after the 30 minute mark I started doing squat jumps instead of air squats times 20… As high as I could jump. And even though I’m a white boy I have a pretty damn big vertical so my shit was flying.
Three hours later I return to the gym for my workout… Another 40 minutes of cardio and then I did upper back tonight with posing in between.
A lot of band work to warm up… I’m super OCD about warming up my shoulders and rotator cuff anytime I am doing back shoulder or chest… After my warm-up I started with a little bit of Tabata.
Tabata- 10 seconds on 20 seconds off. @170lbs
I was able to get 12-14 for the first half. And by the end struggling for 7 reps .
Next I did the same thing only this time I used narrow reverse grip and at 190 pounds.
Same thing I would get about 10 to 12 reps on the first series in the beginning but by the end I was struggling for seven.
After my lats were nice and engorged I spent about about 10 minutes of posing holding it for 20 to 30 seconds on each pose. Harder than it looks. Crazy hard.
Next I went to a dumbbell incline bench here this is where I like to lay facing it at about a 40° angle and I use dumbbells to do High Plains mostly focusing on my traps but a little bit on the rhomboid scapula area. And then went to the flat bench did a single arm pull. For each side. Then rested about 45 seconds and repeat.
1 @90 lb x 12 reps incline pull
1@115lb x 10 reps flat single arm pull ( rest repeat x 5
Next… I did a two exercise Series with five sets of those two exercises. First one was a straight arm lat pull down. The second was face pull with really high with elbows focusing on rear delts and traps. Both done with a rope and at Max weight 150lbs.
Pulldown 150lbs 12 reps and held it
Face pull 150lbs 10 reps. 30 decide rest and repeat.
X 5 sets.
Another five minute session of poses focusing on the big muscle groups and locking them down as much as possible.
short metcon For additional cardio
10 toes to bar
15 burpees
20 mountain climbers.
As fast as you can. 5 sets.
Really have a love hate relationship with metcons
I finished my work out for the day with foam rolling and lots of stretching including another love-hate relationship with the lacrosse ball to the lower hips. It sucks much ass but works really really well.