WOD( Work out of the Day )

[Trick]

My workout yesterday:

Stations set-up.

Station 1 -

Bench Press - 155lb

Push ups

KB swing - 40lb

Shoulder Raises - 40lb

Station 2

GHD

Weighted Corssfit Situps

Knees to Elbow

Planks

Station 3

Wall Balls - 20lb Ball

Shoulder Press - 125lb

DB Squat - 65lb

Front Shoulder Raise - 25lb KBs

Station 4

Dips

Pull ups

Bosu Ball Squats

Thrusters - 110lbs

Spend 5 minutes at one station, perform each exercise for 10 reps at 4 sets or until the time is up. Grab 10lb bumper plate and run 400m. 400m one way then 400m back to the gym. Or, 800m total on the treadmill. Move to the next station. If you finish early a station early, begin the run. Attempt to complete unbroken.

Post Work Out - Static stretching. Never perform static stretching prior to any exercise. Your muscles are tight and injury will occur.

[Grim_Reefer]

Breakfast: 3 glasses of water, 3 cups of coffee, bowl of greens.

Lunch: 2 chicken tacos, lo-cal green gatorade, bowl of greens.

Snack: Turkey Perky Jerky, celery and carrots with ranch dip (7/11), big bottle of ozarka.

Dinner: Bowl of greens, then whatever the woman wants to eat.

I work outside servicing pools so I get a lot of upper body water resistance exercise plus the bags of leaves and chemical buckets I carry all day. So I count that.

At home work out routine:

30-45min--Wrestling with two weenie(13 lbs) dogs and a pitbull(101 lbs).

45min--Listening to nagging

1hr--Arguing about whats for dinner and how the other never buys groceries, etc...

1hr--Occassionally going and pumping iron when I'm frustrated.

This is my weekly routine for the most part, don't drink anymore, so I don't have to worry about all the beer calories. Fried chicken is my weekend substance of choice.

[egreir]

Kinda made up (im sure it already exists but i have no idea what it would be called0 a a bicep/shoulder dumbbell workout that I'm digging right now. I really enjoy incorporating several motions into one "lift", but thats just me personally. For anyone who just wants to try something new and mix it up a little:

Start in a relaxed position, dumbbells by your side.

Bring them up in a hammer curl and then into a overhead shoulder press, bring them down back to your starting position and then into a lean-over concentration curl, bring them back down to your sides and then into a shoulder fly.

Rinse and repeat until you fail one of the motions...leave that motion out and keep going until you fail another motion...keep going until you can't hang on anymore.

Doing this currently with 30lb dumbbells...the fly is what I fail first, rawr.

You could also mix in tricep dips, but it gets a little awkward from the ways I've tried so far.

[f0xx]

Dunno how you train, but mixing shoulder and biceps in one training session is usually not a very good idea.

The two most common combinations are back/biceps and biceps/triceps. Shoulder is usually trained with the trapezoid.

But then, different things work for different people. The exercise you described is good and I have done it myself, but not with the hammers for biceps. Instead I do a side lift until my arms are perpendicular to my body, and then push up. It is a very exhausting exercise though.

[egreir]

This is just something I do at the house when I'm bored. Like I said, I wanted to put some triceps in there, but I haven't found a transition in that routine that goes into triceps well. I've been trying to do it as I come down from the shoulder press, but it's just not fluid to move the dumbell back past your shoulder to do tricep extensions and then back to resting position. It feels like too much joint manipulation for it to be as fluid and "fun" as I'd like.

[Mali]

I'm taking a slightly different approach now and reducing carbs in favor of fats. The only things missing from this read out are my vitamin supplements (1 multi, 1 lecithin, 1 fishoil, 1 turmeric), the coffee that the half and half went into and a vegetable salad I'm having at dinner to include kale, carrots, and a couple nuts. The dressing for the salad is already in here. Vegetables are very little calorie and I don't spend time tracking them since in general more = better in almost any meal plan.

My biggest challenge here is keeping my appetite up since eating high quality food fills you up. Unlike Trick's approach, I consider <1000 calories dangerously low and restrictive to your metabolism. For someone over 6' like me even 2000 - 2100 calories are low.