Part of the reason I started this blog was to catalog my work-outs...my personal work outs, not the work outs I do at
I hope some of my work outs inspire you to move it and create your own:
Rock out a great workout...was even asked if I was a body builder. Seriously, do I look like a body builder? Just a 50-something trying to keep on picking up heavy shit.
Here is what I did...
Foam Roll, Stretch, Warm Up
Barbell Deadlift 3 x 155
3 x 165
3 x 175
3 x 190
Barbell Glute Bridges 8 x 225
8 x 230
8 x 235
Check Glute Bridges here....work that buttocks baby. Who better to demonstrate than the Glute Guy.
Face Pulls and Squat Pulls...gotta tell you I have no idea how much the plates way...so it makes no sense to tell you what I did.
Then did a rotation of
Skater Squats 6 x 12.5
6 x 12.5
6 x 15
Double Leg Sit Ups 6 with 35 pound plate (3 times)
One Arm Rows 6 x 40
6 x 42.5
6 x 45
FINISHER: Kettlebell Swings with 40 pounds (largest at the Y) and then one minute of rowing. I did this four times and called it a work out.
I had limited time today so used a quick work out using kettlebells. No foaming rolling just did quick stretch and warm up.
Did 4 rotations of the following:
Clean (12KG) 5 each side
Squat (16 kg) 10 times
Swing (40 pounds ) 10 times
Press (12 kg) 5 each side
Deadlift( 70 pounds) 10 with thrust
At the end of each rotation I did one TGU on each side. The first two I used 12 KG and the second two I used 16 kg.
I did the Arnold Pump and Run a couple years ago and still haven't let go of doing it again so I did a set of Bench Presses. Loved the run part of the Pump and Run.