New Year's Day workout -
Bent over row - 8 sets of 5
Pullups - 3 sets of 5
Deadlift - 5 of 5
Standing over head press - 5 sets of 10
Lateral Raises - 2 sets of 8
03 JAN - Tried to do 500 meter sprints on the rower and my back protested vigorously after the previous workout. Did two sprints and switched to 20 minutes on the stair climber.
Beautiful spring like morning in NoCal, woke up and decided to do a 3 mile tempo run to see where my fitness is. Ran it in 23:51, not real fast but not bad for a 60 year old. First time I've broken an 8 minute mile average in a very long time. I am sure my interval training is the reason.
I asked a 70 year old friend at the gym what he was training for and he said his 80s...Ha Ha!...Thought was funny
2 mile run
Weighted Dips - 45lbs 3 sets of 5
BW Dips - 2 sets of 5
got kicked out of the gym so they could clean it. Sigh.
800 m run
30 front squats (115)
30 toes 2 bar
30 power cleans (115)
Stair combo machine and crunches/ planks
Power Cleans 5x5
Push Press 5x5
Barbell Shrugs 3x15
Barbell Rows 3x10
Back Squat 5x5
Bench Press 6-5-4-2-1-4-5-6
Kettlebell Snatches 3x10 each arm
Pull Ups 3x10
Unweighted Walking Lunges (testing the groing out) 3x10
Weighted dips - 8-6-4-6-10-10.
cable flies - 3 sets.
Standing over head press - 8-6-4-3-10.
Lateral raises - 2 sets.
Over head cable extensions - 12-10 (no rest in between and immediately jump to next tricep exercise)
Pushdown - 8-8 (no rest between sets again)