Shoulders and back Smashed up

Since i've been sooo busy as of late i have a hard time trying to find space for my own workouts as of late so this is my workout i did Thursday before one of my training sessions. I took shoulders and back and threw them together in a superset fashion. I think im going to try this more often, i didn't feel like one was taking the strength from the other so why not

handstand Push-up on wall 3 sets of 8 (its been awhile since i've done these so I kind of had to get use to them again but it was fun as always ways LOVE THEM)

Super setted with Cable rows 3 sets of like 13 or so went up to like 170lbs.

Next was cable Front raise with straight bar 3 sets of 10 then drop 20 lbs. and did 7 more reps

Super set with lat pull downs 3 sets of 15 plus, trying to flush alot of blood to the area and really squeeze!!

Finished with Dumbbell side raises 3 sets of 10

Barbell curls 3 sets of 10

Crossfit Workout for the week

Truth be told I LOVE doing Crossfit style workouts! They never last long for the most part and most times you feel like you've done more in 20 mins then most people do in 2 workouts:) This was my workout from wenesday...may look simple on paper but give it a go and let me know how you did.

Pull ups(chest to bar) 10 reps Going chest to bar clearly takes more energy then chins
Front squat 105lbs. I thought this was going to be the hardest thing in the workout, but wasn't
Burpees 10 (jump and clap at the top) This proved to be the thing that wiped out my energy the most in this workout!!!

This is all done for 3 rds. for time: I finished in about 8:07! I must have laid on the gym floor for like 20mins after that trying to recover though. it was a tough workout like i said. It took more energy then i ever thought going into it.

Chest busters!!!!!

This is a inside look on my last mondays workout!

Flat bench press using the rest-pause system.
Rest pause is doing about 6-8 reps with a weight, then putting it back on the rack, resting up for 5 secs or so and going back under the weight for another 6-8 reps, then back on the rack and repeat for one last time...all of this is ONE SET!! I used Dumbbell for shoulder reason and we did 3 sets in this fashion. I finished using about 70lbs. I think we were both fried for the rest of this workout:):)

Next was Incline machine press 3 sets of 13-15 reps went up to about 175lbs. LOTS of blood pumping through out the muscle using high reps like this

Dips on the Dip bars 3 sets of max reps!!! I think i pretty much averaged around 17 reps or so. After all those high rep movements before this one our arms were surely rubber at this point

Body weight tricep extension on a smith machine bar. We use the smith cause you can adjust it to the height you want of course the lower it is the more of your weight are on your arms, the higher you go it gets slightly easier but your going to be burnt from the number of reps you've done thus far. We did like a four step drop set. 3 sets!!!!!!!

Last was the finisher Dumbbell tricep extension single arm. 3 sets of 16

I think was I was sore for the rest of the week after this workout. My tricep have never hurt so bad.

My return visit with the workout CINDY

This was my workout from yesterday. I've been slowly working my way back into crossfit workouts on my lunch break. I'm sooo busy now from morning til late that I have to find ways to sneek my workouts in:) So if you remember CINDY is : 5 pull-ups

10 push-ups

15 squats

All done for 20 mins. as many rounds as you can. I believe the last time I did this my best was like 13 or 15 rounds

Yesterday I was able to pull off 18 rounds but even better then that i did a better job of pacing myself so I don't think i had to stop one time during this workout! give it a go. may look easy on paper

Leg training with the Wolf Pack!!!!!!

Leg training with the Wolf Pack

Aight folks here we go. If you've been following my site for awhile or not I want you to know that I've been helping the West St. mary Wolf pack football team with the Summer weight lifting program and we are getting things turned around over there quickly believe me! I'm going to be added footage of them soon Trust but im going to give you inside look at our leg day last week:

heavy Dumbbell front squat 4x 8

Split squats with the back leg up on a bench 3x 8 per leg

Ice skater lateral jumps 3 x 12(which is six jumps per leg) lots of focus on sticking the landings

Stiff leg deadlifts 3 x 12