Crazy Dog

Wednesday, June 5, 2013

No pictures of the workout to share with you today.  The gym was a little busy, so my usual "photographer" did not have time to take many pictures.  Those that he did take were either blurry, orange or made me look like an ogre.  

This was the only salvageable shot.  The original picture's color was distorted, but I was able to save it by converting it to black and white.  And I absolutely love it.    Having King at the gym never fails to make my early morning workouts a little more enjoyable.  He is so mischievous and feisty, and every morning he inevitably does something crazy that sends me into a fit of laughter. If only I could take him to work with me. 

Today's workout:  

1.  Warm up

2.  Prowler Pushes:  3 trips, 50 yards per trip

3.  Ab Circuit:  1 set
     - Plank x 60 seconds
     - Ab wheel x 12
     - Leg raise with hip lift x 12
     - Modified reverse hyper-extension (off the glute ham raise) x 12
     - Land mines with 10 lb plate x 12
     - Kettle bell side bends 50 lbs x 12 per side

4. Bench Press/Row Circuit:  4 sets, alternating, less than a minute rest between sets
      - Squats:
           1st set:  60 lbs x 15
           2nd set:  70 lbs x 12
           3rd set:  80 lbs x 10
           4th set:  90 lbs x 6 (PR - Had to stop at 6; hoping for 8 next time)
      - Chest Supported Rows x 25 lbs
            1st set: x 2
            2nd set: x 12
            3rd set: x12
            4th set: x12

5.   Circuit: 3  sets of each, alternating 20 seconds on, 10 seconds rest
      - Tricep push downs with band (video example here)
      - Barbell curls 35 lbs
      - Face pulls with band (video example here)


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