Further Up and Further In!

[brandonjohnson]

Did another (slightly modified) full body workout. Left me sweating but it's a good workout as always. Just trying to shake things up a bit, probably gonna hit the gym again next week.

Wrist Stretch – 10x each way
Wrist Rotations – 10x each way
Arm Circles 10x each way
Press, Press, Fling – 10x
Up, Back and Overs – 10x
Shoulder Pass-Throughs – 10x
Hip Swivel Kicks (forward) – 15x each leg
Hip Swivel Kicks (side) – 15x each leg
Jumping Jacks – 25x
Hip Mobility Drill – 3 laps (deep lunge, squat steps, cross reach lunge)
Mountain Climbers – 25x (two-count)
Push-Ups (regular) – 20x
Swimmers Chest Stretch – 10x (clasp hands behind your back, reaching straight back)
Alternate Hand Forward Hand Back Push-Ups – 10x
High Jack High Jill – 10x each arm
Cherry Pickers – 10x (3 reaches in front then lean back)
Airborne Heismans – 20x (10 each side)
Squat Hold – 30 seconds
Diver Push-Ups – 10x
Standing Lunge – 20x (10x each leg)
Squat – 30x
Push-Ups with Sideways Walk – 10x
Frog Jump Lateral Jump (1-foot high minimum) – 10x
Split jacks - 20x
Basic burpees – 10x (no pushup)
Ab Crunches – 20x
Wide Push-Ups – 10x
Sit-Ups - 30x
Thai plank – 10 each side
Leg raises – 20x (45° with straight legs)
Reverse Crunches – 20x
Sitting Calf Stretch – 10x

[brandonjohnson]

YESTERDAY'S WORKOUT

5 DD with EC (391 / 382)
Sweat Session

[brandonjohnson]

Did 30 minutes of treadmill walking today, light day

[brandonjohnson]

Micro Shred this morning

[brandonjohnson]

Back and biceps today, went to the gym at the university where I work for the first time. Nice facility, good range of equipment.

Lat pulldown 3x10 (100 lb weight)
Single arm rows 3x12 (dropset 30 lb db)
Shrugs (40 lb weight) / bent over shrugs (30 lb db) 3x8 superset
Bench spider curl 3x6 (40 lb weight)
Alternating hammer curls 3x16 (20 lb db)
Weighted situps 2x10 (10 lb db)
Standing bent over row (40 lb weight) / upright row (40 lb weight) 2x8 superset
Seated reverse row 3xfailure (dropset starting at 80 lb weight)
Incline curls 3x8 (15 lb db)
Concentration curls 3x8 total (20 lb db)
Zottman curls 3x6 (15 lb db)
1/2 mile walking/jogging

[brandonjohnson]

Chest and triceps yesterday:

Machine press 4x8 (90 lb weight)
Incline press 3x8 (30 lb db)
Lying double skull crushers 3x10 (15 lb db) / diamond pushups 3x6 superset
Single arm lying press 3x16 (30 lb db)
Lying flys 3x8 (20 lb db) / wide grip pushups 3x6 superset
Tricep cable pushdowns 3x8 (80 lb weight)
Single crush grip overhead extension 3x10 (25 lb db)
Lying press 4x12 (20 lb db)
Bench dips 2x10

[brandonjohnson]

Front squat with shoulder press 4x10 (15 lb db)
Split squats 2x12 (15 lb db)
Stiff legged deadlifts 3x12 (25 lb db)
Front raise into lateral raise then return 2x8 (10 lb db)
Forward lunges (10 lb db) 3x12 / half jacks 3x15 superset
Dumbbell swings 3x10 (25 lb db)
Calf circuit 2x8 each step each leg (15 lb single db)
Seated lateral raise 4x6 (15 lb db)
Arnold press 3x8 (20 lb db)

[brandonjohnson]

The Roaster Level 3
2 Minute Abs

Did the ab workout with my wife, she did Pilates for a while and wants to get back into working out, I'll try to get her to tag along with me sometimes - and maybe I'll tag along with her haha.

[brandonjohnson]

Machine press 3x8 (100 lb weight)
Incline press 3x8 (30 lb db)
Lying double skull crushers 3x10 (15 lb db) / diamond pushups 3x6 superset
Single arm lying press 3x16 (35 lb db)
Lying flys 3x10 (20 lb db) / wide grip pushups 3x8 superset
Tricep cable pushdowns 3x8 (80 lb weight)
Single crush grip overhead extension 3x10 (25 lb db)
Lying press 4x12 (25 lb db)

[brandonjohnson]

Front squat with shoulder press 3x12 (15 lb db)
Split squats 3x16 (15 lb db)
Stiff legged deadlifts 3x12 (25 lb db)
Front raise into lateral raise then return 3x6 (10 lb db)
Forward lunges (10 lb db) 3x16 / half jacks 3x20 superset
Weighted glute bridge 3x8 (15 lb db)
Calf circuit 2x10 each step each leg (15 lb single db)
Incline neutral front raise 4x6 (15 lb db)
Seated lateral raise 4x6 (15 lb db)
Arnold press 3x8 (20 lb db)

[brandonjohnson]

Lat pulldown w/ good form 3x10 (90 lb weight)
Single arm rows 4x12 (35 lb db)
Shrugs 3x8 (40 lb db) / bent over shrugs 3x8 (35 lb db) superset
Traditional double curls 3x10 (20 lb db)
Cable fly 3x12 (30 lb weight) / bent over row 3x6 (20 lb db) superset
Seated reverse row 4x8 (80 lb weight)
Hammer rope curls 3x10 (50 lb weight)
Concentration curls 3x12 (15 lb db)
Zottman curls 2x6 (15 lb db)

Really trying to focus on good form, it's too easy to power through with too much weight without really doing an exercise right, hopefully that was a good move. My head wasn't 100% in it tonight, but I still got a good sweat going.

[brandonjohnson]

Knocked out a few DD with EC (395 / 386) this morning. I have missed out on those for a while, so I'll try to grab a few in the mornings before work where I can.

50 heel taps
40 climbers
15 pike pushups
40 sitting twists

I'll also go to the gym this afternoon with a buddy, he's trying to get back into shape as well. Iron sharpening iron and all that.

[brandonjohnson]

Yesterday at the gym:

3:00 light jogging
Machine press 4x8 (110 lb weight)
Incline bench press 3x8 (80 lb bar)
Lying double skull crushers 3x10 (15 lb db) / diamond pushups 3x6 superset
Single arm lying press 3x20 (35 lb db)
Lying flys 3x8 (25 lb db) / wide grip pushups 3x8 superset
Tricep cable pushdowns 3x12 (80 lb weight)
Single crush grip overhead extension 3x10 (25 lb db)
Bench press 2x15 (60 lb bar) + 1x10 (80 lb bar)
0.5 mile walking/jogging

[brandonjohnson]

Front squat with shoulder press 3x8 (25 lb db)
Split squats 3x16 (15 lb db)
Stiff legged deadlifts 3x8 (35 lb db)
Front raise into lateral raise then return 3x8 (10 lb db)
Forward lunges (20 lb db) 3x12 / half jacks 3x25 superset
Weighted glute bridge 3x8 (40 lb db)
Calf circuit 2x10 each step each leg (15 lb single db)
Incline neutral front raise 4x6 (15 lb db)
Seated lateral raise 4x6 (15 lb db)
Incline lying fly 2x8 (10 lb db)

[brandonjohnson]

Various back and biceps exercises today, plus some much-needed core work. Also threw some cardio in there for a solid hour at the gym. My gym buddy gave me a few pointers and some new exercises to add to my routine, good to have someone there spotting & encouraging.