Chest and Back day
Circuit 1 (push/pull - hit the lower lats and clavicular pecs back to back)
Bent over dumbbell rows 30x20,15,10,10
Incline Barbell Bench Press 90x15,10,8,6
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.
Cable Pulldown 120x10 100x10,10,10
Dumbbell Flyes 30x10,10,10,10
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.
Power Cleans 90x5,5,5,5,5 Serious cardio action here. Heart rate was through the roof after just 5 of these.
Barbell Shrugs 90x20,20,10,10
Obliques/whole body
Landmine twist 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.
Edit:
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 10,10,10
Assisted Pull ups 5,5,5 (still difficult, even assisted)
Bent over dumbbell row 30x10
Dumbbell Side Bends 50x10,10
V-ups 10,5,8 Heh. Doing these with work boots on is... difficult (and painful).
Bicycle Crunch 10
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...
Overhead Carry 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!