Make hay when the sun shines, and do cardio when it's cloudy
Monday July 2nd Upper day. 4 laps on the sled with a 35 lb plate using the upper body strap. I mixed in some Static holds for chest, front raises for shoulders and extensions for triceps with the regular “ol drags. Cardio actually felt good today. Not easy in the heat, but for some strange reason I am not minding the cardio in the heat right now (subject to change without notice).
Triceps pushdown with short ab strap: 3 sets of 12 super set with a massive 25 lb DB hammer curls.
Front raise side raise combo holding 10 lb plates: 3 rounds of 15 each way.
With Wednesday being the 4th I actually took it off, so did not get into the gym.
Saturday 7/7 it was overcast and cooler than it has been in a long time so I took advantage and got a good bit of work in.
Sled to warm up: 2 laps with a 35 lb plate.
Long ab strap standing crunch: 3 sets of 15
Sled with 80 lbs on it for 1 lap with upper body strap
Yoke walk: 4 “runs” of about 50 yards with rest between. It has been a while since I had done the yoke and it reminded me of that the next day. Upper back and rear delts are nice and sore.
Sled with 80 lbs on it for one more lap forwards.
Wheelbarrow with around 100 lbs on peg closest to hands X 1 lap with no put downs.
Close grip lat pulldown: 3 sets of 10-12 moderate weight.
Wheelbarrow with around 175 lbs on peg closest to hands X 1 lap with 2 put downs to rest the hands.
Post workout weight was 278. I was a bit surprised with that, but I must have sweat a good bit off because I certainly didn’t feel that light.
Saturday, we went to a going away dinner for a friend moving to CA so of course I had some good food and drink to celebrate with everyone. Paid for it a little when I weighed in at 283 Monday morning, but that is to be expected.
Monday 7/9 I did some more tweaking to the new Plow prototype to make it easier to use so had to test it out. It was easier to set up and seemed to work better with more freedom of movement, but it certainly didn’t make it any easier. I did one lap with no weight on the sled using normally 45 lb bars to push. I am going to try all sorts of combinations (bandbell bars with weights in hands/no sled weight), (regular bars with weights on hands and no weight on sled), bandbell bars with weight on sled only)….There are lots of different ways to use this piece. I normally try to figure out most all the ways to use a product before we release it. That means lots of trial and error and some suffering, but it is kinda fun suffering. I alternated regular wheelbarrow type pushing, walking with bars on the front of the hips (really lights up the hamstrings and glutes hard), and the worst one was bars on the traps holding the bar sleeve to push which is like a prowler push so if you don’t stay low the sled will not slide. Still needs a little bit of tweaking to get it just right, but it should be ready to go shortly.
Sled with 25 lb plate using upper body strap: 2 laps alternating triceps ext, chest fly, rear delt face pull aparts, and static biceps curl hold.
Incline DB Press: 3 sets of 15 with 50’s.
Not a ton of work in the gym, but at least got some decent sled in.