27, 29, 31 December 2008 Workouts

27 December 2008

Shoulder Pre-hab (L/R)
-Rotator Cuff Work - 10lbs
-Front/Mid/Rear Delt Work - 10lbs

Strongman Log Press (137.5lb log)
-Log X 10
-Log + 20lbs X 5
-Log + 50lbs X 5
-Log + 70lbs X 5
-Log + 90lbs X 4
-Log + 110lbs - MISS
-Log X 14

Standing 1-Arm Dumbbell Press (L/R)
-80 X 8
-85 X 6
-85 X 6
-85 X 5

29 December 2008

Shoulder Pre-hab (L/R)
-Rotator Cuff Work - 10lbs
-Front/Mid/Rear Delt Work - 10lbs

Strongman Log Cleans (137.5lb log)
-Log X 15
-Log + 50lbs X 8
-Log + 50lbs X 8
-Log + 50lbs X 8
-Log + 50lbs X 8
-Log +10lbs X 10
-Log +10lbs X 10

Sorinex Glute/Ham Bench
-50lbs X 10
-50lbs X 10
-50lbs X 10

Bent-Over Barbell Row
-225 X 8
-225 X 8
-225 X 8

Diesel Pull-Ups
-BW X 10
-BW X 10
-BW X 10

31 December 2008

Shoulder Pre-hab (L/R)
-Rotator Cuff Work - 10lbs
-Front/Mid/Rear Delt Work - 10lbs

Incline Dumbbell Bench Press
-65's X 10
-100's X 5
-100's X 5
-100's X 5
-100's X 5
-100's X 5

Incline 1-Arm Dumbbell Bench Press (L/R)
-70 X 8
-65 X 8
-65 X 8
-65 X 8
-60 X 8

Incline Dumbbell Flies
-70's X 5
-70's X 5
-70's X 5

Decline Dumbbell Flies
-70's X 8
-70's X 8
-70's X 8

Hammerstrength Chest Press (45lb plate on each side)
-3 sets to failure

Holiday workouts are brutal. The best part about the whole thing - I get to workout in a real gym. This was the first time I ever touched a strongman log...totally sweet. I wish I had regular access to one. The Diesel Pull-Ups are great - they really hit the back and support grip well. I look forward to incorporating them more often.

Goody