Today was strength training day at the Mad Scientist. With beach season just around the corner it's time to rip those sleeves off and get those guns loaded. A standard cinder block weighs 28lbs, YHC and others found out just how heavy that can get.
Warm-O-Rama
Mosey to the top of the parking deck
25 SSH
15 toy soldiers
15 muricans
The Thang:
Mosey down the stairs to the basement and grab a block
Each round consisted of 4 exercises, 3 sets a piece, with a ten count between each set. Each set was IC and between 4-15 reps (4 count) depending on the exercise and when too many people began failing the exercise. There was supposed to be a 4th, leg round, but we ran out of time (luckily).
Round 1: Chest/Triceps
Incline Murican
Chest Press
Pull Over
Skull Crusher
Max effort run up two floors and back.
Round 2: Back/Biceps
Bicep Curl
Upright 1 armed rows against the wall
Sumo deadlift high pull
Reverse grip curls
Max effort run up three floors and back.
Round 3: Shoulders
Shoulder Press
Front Raise
Dips w/partner. Partner planks
Decline Murican
Farmers carry up stairs
Recover Recover
Moleskin:
I hope everyone enjoyed and learned something today from the workout. There was a bit of mumble chatter about everything being an arm workout, this is why we practice these things and learn to engage out muscles more efficiently. There was also some chatter about missing out on legs and abs, well legs don't help you look good with your shirt off, and I'm to fat to care what my abs look like underneath (also we ran out of time).
Carpetbagger gets the extra credit award for resting in the ready position or overhead most of the time.
Frogger was the only one to post for the standard I believe.
Till next time!