I wasn’t able to submit a post on Friday so I will recap it here. I will also discuss this morning’s workout.
Friday was a pull workout, I did pretty well. I was able to hit 86 intensity minutes. That workout started with a 400M run warmup followed by deadlifts. I worked up from 120 to 330 pounds for the deadlift. That is the max I can get on my hex bar. Even then the weight about falls off when I put it down. The problem is one of my 45 pound weights are bumper weight plates and they are really fat. I need to get a couple more thin 45 pound weights. I will be doing that soon.
I then did hex bar shoulder shrugs at 185 pounds followed by 3 sets of hex bar rows at 120 pounds. I then did 1 20 minute AMRAP which each et involved 400M run, max pull ups, and 60 rep hammer curls with 15 pounds. I was able to complete 4 rounds.
The weekend was off for working out as I was travelling for a college football game to watch my son play. I will be doing that for the entire football season. So I probably won’t get back into weekend workouts again until January.
This morning was a push workout. I first did a 500M row for warmup, did some stretching with bands primarily targeting the chest. I then did bench press working up from 135 pounds to 255 pounds. It felt pretty good overall.
Next I completed dumbbell should press working up from 25 pounds each dumbbell to 40 pounds each dumbbell. It’s the 12-10-8-6-24 routine. I took very little rest in between. Just long enough to switch weight. I did 24 consecutive reps with 25 pounds each dumbbell for the last set. My shoulders were burning pretty good at the end.
Next, I performed skull crushers with the bar starting at 55 pounds working up to 85 pounds. Again this was the 12-10-8-6-24 routine with the only rest to switch weights. I did 24 consecutive reps with 45 pounds at the end.
Finally I did a 20 minute AMRAP which included 400M run followed by 15 pushups with the perfect pushup, 10 dips on the dip station, and 40 cable crunch with a heavy band over my rack. I completed 4 rounds.
Overall a good workout. I felt pretty good throughout but did get winded during my 400M runs but made it through. My sleep score was 81 so I had a decent sleep.
I will tell you I am a firm believer in strength training as it makes me feel pretty good and really sets up my day. I am feeling stronger and it keeps me young. Even though I am 60 years old I think this weight training is the key to staying young and allowing me to go hard consistently at work and at life. This helps me not only physically but also mentally.
Tomorrow is a run day so I will check back in after that. Have a great day!