"You can never cross the ocean until you have the courage to lose sight of the shore." - Christopher Columbus
I am really putting extra work in on my triceps and back on these days. This day gives me the extra day I need to get another round of reps and sets in. Im trying to add some size and power in these old muscles to help me make another push come December of this year. So far so good.
Hammer Swings
6 pound hammer - one arm and 2 arm swings - 3 sets each
8 pound hammer - one arm and 2 arm swings - 3 sets each
10 pound hammer - one arm and 2 arm swings - 3 sets each
Body Tempering
Quads, hamstrings, back, calves
Band Stretching
hips, hamstrings
Hanging Stretch for Shoulders and Back
3 sets - 30 seconds each
Inversion Table
3 sets - 60 seconds upside down
Banded Triceps Press downs with fatbar
200 total - grey band
Seated Bench Machine
5 x 20
Pec Dec
5 x 20
Seated Rows
5 x 20
DB Shrugs
5 x 20