Exerpts From My Workout Journal
These are exerpts from my real workouts. I'll pull workouts from past and present to teach, inspire & motivate the horde.
Complete these workouts or put workouts together to create your own. Sharing is caring.
LATISSIMUS 8:3
A BB Deadlifts (Sumo) 3 sets x 2 reps
B1 BB Bent Over Rows 4 sets x 5 reps
B2 BB Reg Park Deadlifts 4 sets x 5 reps
use same weight with no rest in between B1 & B2
C BB High Pulls Snatch Grip 5 sets x 6 reps
D Chest Supported BB Rows 4 sets x 20 reps
E Pull Ups (& Or Chin Ups) 100 total reps
* adequate warm-up & 60 second rest periods
“What Breaks First? Your Spirit Or Your Body?”
No client work. No bro distractions. No gypsy delights.
Just a daily workout. Eat. Shit & Work, Work, Work until my eyes hurt.
Broken like Batman.
Blinders on. Focus b!tch. Get shit done, Gladys.
Enjoy this past workout - hopefully a couple of ideas or motivation.
Be forewarned - your back will be flared out like a MFn' King Cobra, a hefty dose of Invisible Lat Syndrome and probably some extra back hair growth. You're welcome. lol.
Brought to you by the Book Of Savage.
NOTHING PRETTY HERE
A Barbell Shoulder Press 3 sets X 8 reps
B Barbell Deadlifts 3 sets x 8 reps
C Chin Ups 100 reps total
D Barbell Bench Press 3 sets x 8 reps
E Barbell Pendlay Rows 3 sets x 3 reps
* build up appropriately - rest approx 60 seconds
So this was a simple but tough workout. I like keeping it heavier Monday and Tuesday.
The back movements were big and tough in the 3 planes.
Pull from the ground (deadlift), pull up (chin up) and pull through (row).
THICKNESS 9:4
“There Are No Days Off”
A BB Deadlifts (sumo) 5 sets x 4 reps
B Pull Ups 100 reps - total rest 30 sec
C BB Bench Press 5 sets x 4 reps
* adequate warm-up & 60 second rest periods
Did You Workout on Labor Day?
Not judging, but just trying to make you accountable. It's the coach in me.
I know, life gets busy and some of you are going back to school.
I remember being in university 20 years ago. Time was an ever depleting commodity.
This was my Labor Day Workout. Just hit my numbers and sets. Kept it pretty quick.
Not all your workouts have to be marathons.
Some are short and intense. Some heavy and quick.
Some are long sessions. Some are learning sessions.
Some are experiments.
The key is the SUM - it all adds up.
PULLIN’ THAT SHIT
- Sunday Shreds 8:6
A1. Sled Harness Pull - Forward 3 sets x 1 lap
A2. Sled Harness Pull - Backward 3 sets x 1 lap
B. Sled Harness Pull W/DB Carry 3 x 2 laps
- pull bodyweight + 80lbs (2 x 40lb DBs)
C. Sled One Arm Rows L/R 3 sets x 10 reps
* 1 lap = approx. 50 ft
Sunday, I Sled. Beast of Burden time.
A little workout from the Book of Savage.
Put on my harness and away we go. Nothing too fancy, just laps.
I rested as the other orc does his set (if you're alone rest 60-90 seconds).
If you're feeling sassy I started with:
- Barbell Box Squats w/ stump straps 5 sets x 5 reps (3-0-1-0)
- Barbell Speed Deadlifts 6 sets x 3 reps
Don't mind the potato.