Weights at a 2 mile walk in 30:40 (lane 2; 15:20). Gym was still blessedly empty. Bodyweight: 194
pull ups: 5 sets of 10 (first one was bad; rest of them went ok)
rotator cuff.
barbell squats: 6 x 45, 6 x 45, 6 x 95 (these were..well…3/4 squats? not quite legal)
goblet squats: 6 x 50 dumbbell
bench: 10 x 135, 3 x 185 (wanted 4; but these were reasonably strict)
incline: 4 x 155 (these were tough)
decline: 10 x 165 (easy)
shoulder press: dumbbell 10 x 50, 10 x 45, 10 x 40 (the 10 x 50 were kind of sloppy; started with a “push press”)|
rows: 3 sets of 10 (120..shaky ..better with 100 on the seated machine )
barbell clean and press: 7 x 95 (strict..sort of, I overhead press more than I squat)
Sumo deadlifts: 6 x 135, 6 x 185 (second set required a modest amount of effort..was hoping it would be easier)
Romanian deadlift: 6 x 185 (I felt it AFTERWARD; back felt ok..)
plank (2:30)
headstand
then the walk.
We shall see how this routine works; the weight session took about 85 minutes. The first set of pull ups was …ugh..but then the remaining sets were even stricter but..easier. I did get a decent pump with the legs.
Life of an old goat 