Just got back from the gym, dorsal/upper back workout!!! Damn it feels good !! ROOOOOAAAAARRRRRRRR!!!!!!!!!!!

 

Yeah, my upper back and traps are still smoked from 2 days ago...

 

Lazy day today, didn't want to work. But I watched Rambo 3 and 80's Stallone shamed me into doing squats, sld's and single leg squats.

If the weather holds I'm gonna break out the singlespeed roadie tomorrow. That's what I need after leg day.

 

Just got back from the gym. Went for strength/endurance today.

I started with my full body warmup, then headed right into it...

5 Sets of Dead lifts: warmup with bar then 135 x 10 each, 225 x 12 x 4, 225 x 10
5 Sets of Front squats: warmup with bar then 95 # x 10 each, 115 x 12, 135 x 12, 155 x 12, 185 x 10, 205 x 8

Then I did flat bench dumbbell bench presses: warmup with 50 # x 15, 75 x12, 80 x 12, 85 x 9, 90 x 6
I finished up with incline dumbbell bench presses: 65 x 15, 70 x 12, 75 x 10, 80 x 8

DONE.

 

Today's workout for time completed in 16 minutes:

60 dips
60 pullups
50 burpees

Thought I could tabata some squats and could only get through two rounds.

 

I thought about doing a tabata with front squats @ 135 # today, but then I was like fvck that.

 

I am 55 so cut me some slack.

Been doing the P90X Work-Out for about a year now.

Today was Legs/Back.
Totals (60minutes) :

500 sit-ups
100 leg raises
60 box jumps
100 each - various lunges/squats/frog-walk/squat-jumps.
240 chin-up/pull-ups
60 dips

 

I've seen more people get hurt doing their silly little stretches than I've been hurt by not doing them. I don't stretch and haven't been hurt, at all. Plus in real life you rarely have enough time for "um.. dude don't attack me yet, I gotta stretch first"

 

I don't stretch, but I do warmup, which is stretching/lubing up the areas I am about to lift.

 

The rule is, warm up before, stretch after.