Chest and Back day
Circuit 1 (push/pull - hit the lower lats and clavicular pecs back to back)
Bent over dumbbell rows
Incline Barbell Bench Press
Brief rest while setting up weights for the next circuit
Circuit 2 (pull/pull - upper lats and pectoralis major) Would have liked this to be a push/pull, but the triceps were hammered by the previous bench press.
Brief rest while setting up next circuit
Circuit 3 (whole body/cardio and trapezius) First ever attempt at power cleans. I used the shrugs to catch my breath, not as a complementary exercise.
90x5,5,5,5,5 Serious cardio action here. Heart rate was through the roof after just 5 of these.
25lbx10,10,10. These left me gasping also...
About this time the wife showed up and started a conversation, so I didn't get much more done. It was time anyway. 50 minutes, Avg heart rate 146.
Did Ab roller 5, 5
Dumbbell Clean and press, single side 30x5. ...and done.
Most of the above exercises required a great deal of grip strength to perform, so today really blasted the forearms as well. Very cool.
Not sure about cardio at work tonight. Tomorrow is Leg day, and it would be good to start with them fresh. I'll have to see if I can come up with something aerobic that won't work the legs too hard.
A little bit of finish-up at work. 10-15 min. I'm not strong or light enough yet to perform full bodyweight exercises, so I did some incline pushups and assisted pullups.
Standing Incline pushups
Assisted Pull ups
5,5,5 (still difficult, even assisted)
Bent over dumbbell row
Dumbbell Side Bends
10,5,8 Heh. Doing these with work boots on is... difficult (and painful).
No legs. Never really worked up a sweat.
Edit 2: Since I'm stuck here at work on a scheduled day off, might as well exercise a little more now that my chores are done...
Fireman's Carry w/50lb sand bag
125 steps per shoulder. We have bags of traction sand
for plowing snow. Very handy for core work!
Walkabout for 20 min indoors - it's crazy windy and just a couple of degrees above freezing. Knee is feeling pretty good with this higher fat diet. Interesting, that...
135 steps. The linked video shows a lady using a 45lb plate. I used what was available - a wood shipping pallet. That sucker was really difficult to manage. It swayed all over the place!