There are a lot of great reasons to live in the desert. One thing that I like about living in Tucson during this time of year is that it is awful hot and doesn't take anything to get warmed up before a workout. It was 102 degrees here today and I had a great sweat going before I hit the weights hard.
Today's quote is from George Carlin:
"Don't sweat the petty things and don't pet the sweaty things."
Workout: Back
Warm-Up:
SISU Warhammer Swings, 15 repetitions per side
Weight Training:
Dumbbell Pullover, 3 sets 6-8 repetitions
One Armed Bent Over Dumbbell Row, 3 sets 5-8 repetitions
Barbell Row, 3 sets 6-8 repetitions
Weighted Pull-Up Bodyweight +50lb., 3 sets of 5 repetitions
Close Grip Landmine Row, 3 sets 6-8 repetitions
Deadlift, 5 sets 1 repetition ending with a maximum lift
Forearm Wrist Roll-Up, 3 sets of 5 repetitions
Have a Great Day!
It is a good thing that this workout day came after a full rest day. We implemented a lot of the old favorites in the circuit and then added one new element: The Close Grip Weighted Sled Row.
The motion was essentially that of a seated close grip cable row (video from Bodybuilding.com.... an amazing resource!) but instead of sitting, the pull is initiated from a standing squat position. Instead of pulling a stack of weights up in a pulley system, we were pulling a weighted Dog Sled along a measured concrete floor. The key to the success was to plant ones feet and pull with a classic close grip row motion. Only after the sled had stopped moving did you walk back until the line was tight and then repeat the pulling motion. This was brutal at the end of each circuit set so we called it: "Suckfest".
Today's quote is from George Carlin:
"The status quo sucks."
Morning Lifting Routine: Back
Dumbbell Pullovers
One Armed Bent-Over Dumbbell Row
Upright Barbell Row
TRX Row
Weighted Close Grip Pull-Ups
Captains of Crush Grip Trainers
Evening Circuit: "Suckfest" (Each exercise done in order to complete one set. Three sets total. Take a break for water as needed.)
SISU Sledgehammer Swings- 10 repetitions per side
Tire Flips- 5 repetitions
Atlas Stone Lift to 48" Platform- 1 repetition
5 meter Rope Climb- 5 repetitions
15 meter Close Grip Weighted Dog Sled Row- 5 repetitions
Pull-Ups- Maximum repetitions to failure.
Have a Great Day!
