4 APR 2012
AM
23:00 Walk
PM
BW = 190 @ Navy gym
John Romaniello WU
A1: Alternating DB Press - 3030 - 25 x 8, w/ Fat gripz: 50 x 12L/R, 50 x 12L/R, 50 x 12L/R
A2: Goblet BSS - 3030 - BW x 10L/R, 15 x 15L/R, 15 x 15L/R, 15 x 15L/R
A3: rear flye - 3030 - 5 x 8, 20 x 8, 25 x 8, 25 x 8
0:45 rest between circuits, 1:30 rest before next circuit B
B1: rotating DB row - 3030 - 35 x 12, 45 x 8, 45 x 8
B2: American DL w/DBs - 4040 - 25 x 15, 25 x 15, 25 x 15
B3: lumberjack press - 3030 - 35 x 10L/R, 35 x 10L/R, 35 x 10L/R
1:15 between circuits, 1:00 rest before circuit C
C1: Garhammar raise - 12, 12
C2: goblet squat - 45 x 10, 50 x 10
Thoughts:
- Lactic Acid workout from John Romaniello mens fitness article - overall sucky, B was much easier than A though, BSS's suck enough, doing them slower just makes them suck more
- American DL - really just a Romanian DL w/ extra hip extension/glute squeeze at the top, makes a difference
-Garhammar raise - not sure I did these correctly
__________________
"And for crying out loud. Don't go into the pain cave. I can't stress this enough. Your Totem Animal won't be in there to help you. You'll be on your own. The Pain Cave is for cowards.
Pain is your companion, don't go hide from it."
-Kelly Starrett
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