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All posts for the month April, 2017

Workout Tuesday April 18th, 2017 – Today went back to old faithful. The Split Squat, and as usual it left a mark. It really is one of those amazing exercises you kinda dread doing, but also kinda look forward to. One of those exercises that can feel right away and feel like you accomplished something after doing. The day started with a side shuffle warm up working on better lateral motion, Split Squat, then some heavier dips and weighted push ups, strict rotator cuff work and some tricep tate press at the end.

Weight – 189.25lbs  HRV – 9 Sympathetic

Stress: 5/10 – Sleep: 8/10  – Nutrition: 7/10 – Energy: 8/10 – H2O: 8/10

A – Side Shuffle 3 Sets x 60s 
(Rest 60s b/w sets)

B – Rear Leg Elevated Split Squat 5 Sets x 5 per leg @ 3011 + 1 AMRAP per leg @ 50%
(
Rest 30s b/w legs)

C – Weighted Dips 5 Sets x 2-3 @ 4110 + 1 AMRAP Weighted Push Up
(Rest 90s b/w sets)

D – Wall Barbell 90/90 External Rotations 3 Sets x 8-12 @ 3121
(Rest 90s b/w sets)

E – Db Flat Bench Tate Press 3 Sets x 8-12 @ 4111
(Rest 90s b/w sets)

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2 Strong Guys Podcast – Episode 85 – Interview with the Doctors

We were lucky to have both Dr. Erin Carter from Pure and Simple Nourishment and Dr. Christine Perkins currently working out of Synergia Family Health Centre.

Topics:
– detox, is it a thing? Toxin is a buzz word but what exactly is a Toxin?
– Sauna, sweating, cleanses and more.
– What you put on your skin ends up in your body
– Safe, chemical free beauty products
And more.

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Workout Monday April 10th, 2017 – Today  started with the seated good morning, big stretch, really allows you to feel differences in tension. Something that definitely needs more work. Followed by wide grip underhand chin ups, wide grip underhand seated cable row, and hammer curls.

Weight – 183.25lbs  HRV9 Sympathetic

Stress: 4/10 – Sleep: 9/10  – Nutrition: 8/10 – Energy: 8/10 – H2O: 8/10

A – Ladder x 5mins.

B – Seated Good Mornings 3 Sets x 8-12 @ 4110 + 1 AMRAP Prisoner Jump Good Morning
(
Rest 2mins b/w sets)

C – Wide Grip Underhand Chin Up 5 Sets x 3-5 @ 3111 + 1 AMRAP Close Underhand
(Rest 60s b/w sets)

D – Wide Grip Underhand Cable Row 3 Sets x  10-12 @ 4012 + 1 AMRAP @ 50%
(90s b/w sets)

E – Db Hammer Curl 5 Sets x 5 @ 3011 + 1 AMRAP @ 50%
(Rest 60s b/w sets)

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Workout Thursday April 6, 2017 – Today finally hit my handstand goal of 2 minutes of free handstand in 4 sets or less, so this week moving on to small steps up and down. The goal to get up controlled, support and get back down 10 times, moving up to the next height when I can do 10 times in 1 set. Secondly 

Weight – 181.5lbs  HRV6 Parasympathetic

Stress: 5/10 – Sleep: 8/10  – Nutrition: 9/10 – Energy: 8/10 – H2O: 9/10

A – Double Under’s 10 Sets x 15 UNBROKEN. Record Time.

B – Trap Bar Hack Squat 3 Sets x 8-12 @ 4110 + 1 AMRAP Jump Squat
(
Rest 2mins b/w sets)

C – Handstand Step Ups x 10 Up and Down on 1.5inch, in the least number of sets possible.
(Rest 90s b/w sets)

D1 – Incline Pulley Bench Press 3 Sets x  10-15 @ 2011
*pause at top is tension on, not locked out  

(Rest 10s the proceed to D2

D2 – Incline Thumb Up Rear Delt Fly 3 Sets x 10-15 @ 2011
(Rest 10s then proceed to D3)

D3 – Ab Sling Toes To Bar 3 Sets x AMRAP @ 4111
(Rest 30s then go back to D1)

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