Let’s work off some Turkey
All All MECA BackblastsNovember 25th, 2016
YHC wasn’t sure what to expect on the Friday morning after Thanksgiving as YHC volunteered to Q – after Guiness noticed and communicated to me there was no Q for BOMB on Friday. YHC went to bed early to be sure YHC didn’t sleep through the responsibility. The first good news was the weather was warmer – about 53 degrees. Very nice. YHC arrived at a lonely Tradition parking lot at 5:25. Not a car in site. Ok.. if no one shows – I hatched a plan in my mind – YHC will run around the old age home – just to prove to myself – the old age home is just a building!
Alas at 5:28 the cars began to show; Luxury, Dunphy and then the King, King Louie at his customary 5:31 start time. Working out is certainly easier with fellow Pax around.
And we were off.
Mosey
15 ssh’s, IST’s, windmills, cotton pickers, low slow quates, plank jacks.
To the curb; calf raises ans power planks
Sets of 15 20
Sumo Squats
Back lunges
Squat and press
Goblet Squats
On your backs – sets of 15 and 20
Chest Press – rear off Ground
Lat Pulls
Skull crushers
Standing up – sets of 15 and 20
Lawn mower pulls
Curls
Dutch cucumbers
Clean and presses
Kbell swings
Max it out with partner
chest press to max – 2 times
Mary – all with bell
lbcs
low flutter
Moleskin.
Thanks all for joining in.
@luxury – you are getting the hang of it. Great progress and attitude.
@dunphy – you are getting in excellent shape. Crushed it on the max chest press. Perhaps – up the weights?
@king Louie – you are awesome. Really gotten in shape. weight loss – is icing on the cake. Only suggestion is perhaps set the alarm two minutes earlier? tanks for sharing that Dingo did Power planks yesterday – complete with the voicing of the word “boom!” Also – thanks for pointing out a couple of mix-ups I had – lack of concentration! 5 workouts this week – way to go.
@all – good conversation about all we ate the day before!
5 Comments on “Let’s work off some Turkey”
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Thanks for the lead @Maximus.
I considered walking over and switching a new bell in for @Dunphy at the end. Get some big work in!
As for the alarm, actually it’s just me snoozing it for 20 minutes that causes the trouble! Well that and then dragging my feet when I finally get out of bed.
I was wondering when the next one armed Maximus Max Out would be. I think I discussed them at a beat down a week or so ago when talking about ways to get stronger.
@King Louie – sometimes I forget or miss some good points. Are you saying exercises such as clean and press and lawn mower pulls – that are one arm are the best to add strength? Assuming so, thanks for repeating – I had forgotten you said that and I know you are knowledgeable on exercise best practices.
I had to look back at what I had posted as I wasn’t 100% sure. Mainly I was referring to the fact that when we do 1 kb per arm, it’s a lot more weight to lift and a lot harder. Rather than just sticking with the same weight (as many of us don’t do much other than using the same weight for everything) it forces you to do something a lot harder.
Plus since you usually do those 2 kb things as a max out, you are pushing to fatigue and then we have 1-2 assisted reps which apparently is also a really important thing….? I’m not sure why, but I read it once. Sounds like the same good result could come from maxing out then doing 1-2 reps with a slightly lighter weight to me though?
King louie – that makes sense. Maxing out is good. I think I read if you never max out you are not getting full benefit. In other words doing do 2 sets of 12 and then maxing out at say 9 in set 3 is better for strength development than just doing 3 sets of 12. Of course you need to be careful to not injure yourself while maxing out. #knowyourbody Yes – you could do the last 2 reps with lighter weight on your own.