After not getting it in much last week, I started of with day one of the ab circuit. I was jamming to DMX, Ke$ha, and Lil Jon. I plan on deadlifting tomorrow, and look forward to going heavy. After I got done, I snagged a salad and treated myself to an ice cream from Baskin Robbins. It was kinda healthy with its pistachios and almonds. I even added a warm macadamia nut cookie for giggles.
Check out my instagram (link below) to check out a little video I did for it.
If you want to see the workout, check out the link to an original Do Work post.
Funny thing about plans, they are just something to deviate from. I went today, planning on working back and going heavy on deadlift. When I arrived, everyone else had similar plans. All of the lifting platforms were in use. I shifted gears and went to a power rack with a bench. It was an adjustable bench, which I generally dislike using when bench pressing. I made due and began to work. I pyramided up and down in weight. Then moved on to reps with chains on the bar. I finished up with a couple tricep exercises and core workouts. It turned out to be a solid day. Do work.
Note: Adjust the weight as needed for the bench.
x10 bench press (light)
3×10 @135 with chains
4×10 skull crushers
4×10 cable flys
3×10 tri cable pulldown
x15 med-ball sit-ups
x16 single arm kettlebell swing
I am changing the name of the Daily Quickie, which wasn’t really daily, to A few drinks in. I’m more than a few in now, and it seems like a good time to change things up. Prince is jamming on the jukebox and I’m losing terribly at pool. It been a long week at work, and the gym has been almost none existent in my daily routine (this week). When Europe began to play the Final countdown, I caught a booze wind, where I sunk 5 balls quick. It was then back to shotty play and missed opportunities. Since then, I’ve just been losing. Pool is not my specialty. I enjoy it, but hardly win (without fault of my opponent). I understand how the shots work, but my execution leaves a lot to be desired. I don’t go out of my way to get better, I usually play when I’ve had a few libations (current one is Jamo and ginger). Ill occasionally be legit and win a few games in a row, but it’s all dependent ok n the amount of booze I’ve had. I accept not because my great at pool. I enjoy the atmosphere, comradery and drinks.
Do work sessions to come.
A couple years back we bought chickens. They were great for eggs and entertaining Kash (she became quite the wrangler/whisperer). Every flock has its king shit. Ours was a chicken who’s callsign was Bearded Lady, because of the “black beard” she had. She was an Americana (Easter egger), kept the other ladies in line and was willing to let you pick her up. She was always the first one out of the run, and the easiest one to get back in. Kash would always catch her and carry her around the yard.
One day Krissi and I were watching Kash play with the chickens in the backyard from the porch. Kash had a cucumber she was munching on. Bearded Lady followed her around, wanting some of it. Kash obliged, taking a bite then sharing it with Bearded Lady. This went back and forth until the cucumber was gone. My wife and I just looked at each, shrugged and chuckled at the situation. Kids.
I didn’t go to the gym yesterday. I got sucked into watching Game of Thrones season 6 and lost track of time. It was totally worth it.
When I went today, I planned on doing my core circuit. As I walked into the weight room, I decided to do something completely different. I have said this before (I think), I love to use the barbell. It’s my favorite piece of equipment in the gym. You can press it, lift it, and squat with it. It does just about everything, except make sandwiches. I kept the weight around 50% if what I usually do, mainly to get my form and mind right. It turned out to be a “fuck around day.” A little this, a little that, and some “why am I doing this again?” I spent about 45 min on this one, then went a did some incline walking on the treadmill while catching up with someone I used to work with.
Note: I remembered my video recording device this time. Check out the video on my Instagram or the book of face. Links are below (or above).
2 rounds/10 each
5×3 hang clean
3×5 front squat
x12 wall balls
Do work, be rad
To day was part three of the core circuit. I found myself getting into a groove while going through the motions. It is the same as the one on the 7th, but with one more exercise added. At the end, I added in some kettlebell swings for good measure. I was gassed and almost threw up during the last round. I’ll stick with this workout for the next 3 weeks or so, doing it every other day. The next time I do this, I’ll start back with the day one workout. Do work.
x10 overhead barbell (or dumbbell) lunges
x10 slash-to-halo (or back extensions with weight)
x10 bus driver rotations (use landmine)
x10 single arm ab squat (use landmine)
x10 single arm lift and twist (use landmine)
x10 push-ups with row
x10 inverted row
x10 single arm static dumbbell curl
x6 single leg deadlift
3×15 Kettlebell swing
I did some barbell work today, kinda making it up as I went. I knew I wanted to deadlift and clean, but wasn’t sure how it would pan out. I did my normal foam rolling and basic body warm-up. I then moved onto a couple rounds of barbell complex. This is one of my favorite warm-up routines. It hits the whole body with six different exercises continuously. There are various types of complexes you can do, but this one has it all. Deadlifts, bent over rows, hang-clean, front squat, push-press, and back squat. 6 reps of each and add weight as you like. Once the training was done, I rounded it out with some medicine ball sit-ups and a post workout cheeseburger. Do work.
Barbell complex (increasing weight)
10 jump knee tuck
10 hang clean
10 jump squat
6 shoulder press
10 jump lunge
3×15 med-ball sit-up