WEEK 3!!!! HEEEEAAAAAVY STUFF!!!!!

MON. MAR. 26

ROLLING THUNDER 1 Arm Deadlifts: 3 x 3 with 100 lbs. (Right handed) and 160 lbs. (Left handed)
(Great grip exercise!! with the 2" thick revolving ROLLING THUNDER handle.)

Partial (from knee height ) Trap Bar Deadlift off of aerobics steps 3 x 3 at 84% of max (430 lbs. here)
(It went up pretty well and smoothly but the 9th rep was my absolute last!)
(The Partial lifts build your tendons strength by being able to use a heavier weight on your system than you can in a full range lift helping your muscles get used to feeling heavy weights.
Lifting the trap bar at this level works your lower/upper back more than your legs due to the starting height.)

1 Arm Dumbbell Press 3 x 3 each side with 90 lbs.
(One side at a time helps concentrate on one dumbbell only compared to the normal with 2 dumbbells.
This is a good way especially if there's a strength or development imbalance there. Standing also calls on other muscles in your sides and lower body to balance yourself.)

1/4 Deadlift and Hold: Lifted from thigh height or lock out and holding as long as I could with a mixed over/under grip. 500, 410, 320 lbs.(using only a belt and tite grip and paper towels to pad my calloused hands.)
(Another great grip builder as well as the lower back fighting to stay upright holding the weight.)

1 Arm Dumbbell High Pull:1 x 4 each side with 50 lbs.1 x 4 each side with 55 lbs.1 x 2 each with 60 lbs.
(easier than I expected. My back was really feeling it by now!)
(Explosive lift for the Back, Legs, Hips, Glutes, Biceps, Shoulders/Trapezius. A full body lift even though one sided. Again, as with 1 arm presses, a good way to correct any strength or muscular imbalances.)

DONE!!

Busy day so was a bit slow today and more drained at the end. Riding the HAMILTON STREET RAILROAD city bus from to Ancaster and back to Hamilton and across to the gym outside Dundas can be a work out by itself! HA!
-JEFF