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Todays workout was 1000% better then last time. No sick feeling whatsoever. I did some new moves today and was really working hard.
*Squat to Rotational Woodchopper 20@30 20@35 20@40
ss with
Cable 1 Arm Push 20@30 2x20@40
*Squat to 1 Arm Row 3x15@40
ss with
*1 Leg DB Spinal Flexion 10@3 2x10@5
DB Snatch 2x10@50
ss with
*1 Leg RDL 2x10@15
*Abwheel 2x15
ss with
*Jacknife on Ball 10
*all new moves or stuff I havent done in quite some time. I have determined that the jacknife on ball is one of the toughest exercises in the world!
I seen some PTs working this morning. One girl was doing squats with a band, but there was no rowing. She was just hold her arms out holding the band. A guy was training a girl basically doing planks. Her non verbal looked very unhappy. Arms crossed, unhappy look on her face. As I was leaving they were tossing a med ball back and forth to each other. Thats cool but they were literally just playing catch with it. I could see the good in catch and squat or throw from overhead, but playing catch?
[QUOTE=tonymcclellan;281456]Todays workout was 1000% better then last time. No sick feeling whatsoever. I did some new moves today and was really working hard. [QUOTE]
im telling you tony its the choc milk hehe better than steroids haha
A nice morning session again. The choc milk certainly has not let me down.
DL 10@245 8@245 6@245
ss with
Med Ball OH Toss 1x?@6kg 2x20@6kg
Too bad this 6kg ball was the biggest I could find. I was waiting to get reprimanded for throwing this thing in the air.
Med Ball Slam 3x20@6kg
ss with
Leg Raise Hold 20 25, 25
DB Clean and Press 2x10@45
V Handle Row 10@110 10@130 10@150
I was using the squat rack, not a power rack (no overhead bars) for deadlifts. Basically the space as noone goes there except to use the calf press machine. Anyways I had just finished the 1st SS and ready to begin the slams when a girl came and asked if I was using the rack. I gave it to her and she started squatting! Very cool.
NYSC also has this 22 minute machine Xpress circuit crap area. There was a guy sitting on the leg extension forever not using it. Made me laugh because its supposed to be the express setup.
Well I was worried I wouldnt find a machine shop in my area to do a sled for me. However Tuesday I was delivering mail to this auto garage place and asked if they weld anything. They said they have a guy who does that but he wasnt in until today.
I go in today and ask for Lou. I give hiim an idea of what I want and he says no problem. I drew up a picture diagram and it will be done by Saturday. I got it 21 x 21 with a 3" lip on both sides. A 2" pole about 10-12" high. This way I can attach a rope to both sides for my group training. One person can pull while the other rests. They can pull it back and forth between each other. Ill post pics when I get it.
Man thats sweet, when you get it up and running send some pics owwwwwwt. You have to name it as well. My sled is called mr. Anrgry Rarrrrrrrrrrrrrrr First name - angry last name Rarrrrrrrrrrrrr
Got my dufflebags in today. I ordered the smallest ones, 21x36" and had considered going to the next size of 25x42 or something. Thank goodness I didnt because these bags are larger then I expected. I was going to make 20-25lb bags to use for my bootcamps. However I am going to use contractor bags to make 20lb filler bags. Then as my clients progress we can throw in another 20lb bag.
Hope this guys call me about the sled tomorrow also. Now Im just waiting for someone to let me use their space. This is the hardest part of all.
Linear Mode
