Today's workout
- Thread starter mistaforty
- Start date
Circuit:
Reverse shoulder fly
Triceps kick back
Y front raises
Bicep curls
Face pull with rotation
Straight arm pull down
15 kettle bell swings
Go up in weight each set until you are struggling to get 10 reps. Then back down for one more set. The goal is four circuits.
Do not reduce kettlebell weight. Finish with an AMRAP set of "close grip" pushups.
Rest is optional, but I shoot for no more than transition time between exercises and 30 seconds between circuits.
Reverse shoulder fly
Triceps kick back
Y front raises
Bicep curls
Face pull with rotation
Straight arm pull down
15 kettle bell swings
Go up in weight each set until you are struggling to get 10 reps. Then back down for one more set. The goal is four circuits.
Do not reduce kettlebell weight. Finish with an AMRAP set of "close grip" pushups.
Rest is optional, but I shoot for no more than transition time between exercises and 30 seconds between circuits.
icehog3
Outlaw Hockey Biker
What was that old Toby Keith line? "I ain't as good as I once was, but I'm as good once as I ever was."
Squats and lunges still gets me pretty quickly. If I pay attention to exercise selection and pace I can get a lot more done. If I go for a dense thirty minute workout, it can lay me low for a couple of hours. It still feels like my brain has trouble getting all systems under control after I finish.
The effects don't spread across days like they use too. It is definitely a lot better. I am still having visual and executive function issues according to testing from this past week. A slow hill to climb.
icehog3
Outlaw Hockey Biker
It sounds like you are going in the right direction, Mike. I really admire your perseverance through all the obstacles. Much respect.
Thank you.
The truth is, I wanted to quit so many times. There have been times I've screamed like a lunatic. I wanted to give up, I let my former employer off the hook for certain things because my brain just couldn't handle adding more stress.
Some days I feel like I failed more than I won, but I couldn't stop. My kid is watching and I have to be the best example I can for them. Plus, the options are get better or start decaying, and I rather be dead than rotting. So, I had no choice but to try to fight.
(I know, the post is longer than needed. But, maybe somebody will stumble across it and find something worthwhile in it.)
icehog3
Outlaw Hockey Biker
Not too long at all. All that is why I respect you so much, Mike.
Yesterday: 2 Minute Muscle - Chest, Triceps, Shoulders
Today: 2 Minute Muscle - Back, Legs, Biceps
Pick a weight were you begin to fail at 12 - 15 reps. Then you are basically doing "rest pause" reps for the remainder of the two minutes. The goal is 35 - 40 reps in two minutes.
You ideally want at least ten total exercises. With water breaks and set up between exercises it takes 35 - 40 minutes total.
There is a similar method called Four Minute Muscle. It is basically the same but gives twice as much time per exercise. It limits the number of total exercises you can do, but may help you avoid "junk volume."
Today: 2 Minute Muscle - Back, Legs, Biceps
Pick a weight were you begin to fail at 12 - 15 reps. Then you are basically doing "rest pause" reps for the remainder of the two minutes. The goal is 35 - 40 reps in two minutes.
You ideally want at least ten total exercises. With water breaks and set up between exercises it takes 35 - 40 minutes total.
There is a similar method called Four Minute Muscle. It is basically the same but gives twice as much time per exercise. It limits the number of total exercises you can do, but may help you avoid "junk volume."
Last edited:
icehog3
Outlaw Hockey Biker
I have to watch this after work, looks like an interesting concept.
And not as brutal as that DoggCrap workout I did a couple times a few years back.
Shoulders and arms, 4 exercises per muscle group x 4 sets.
Warm up set
2 sets of 10 - 12
increase weight to your 8rm and do 6 reps immediately dropback to the previous weight for 10 - 12 reps. Do singles with rest pause if necessary.
Warm up set
2 sets of 10 - 12
increase weight to your 8rm and do 6 reps immediately dropback to the previous weight for 10 - 12 reps. Do singles with rest pause if necessary.
Two Minute Muscle
Legs
Bulgarian Split Squat 22 reps per leg
Squats 20 reps
Hamstring Curls 31 reps
Standing Calf Raise 60 reps
Back
Lat Pulldown 35 reps
V grip row 25 reps
Biceps
High angle curl 20 reps
Hammer curl 30 reps
I went a bit heavy on the resistance. So, next time I'll just shoot for one more rep.
Legs
Bulgarian Split Squat 22 reps per leg
Squats 20 reps
Hamstring Curls 31 reps
Standing Calf Raise 60 reps
Back
Lat Pulldown 35 reps
V grip row 25 reps
Biceps
High angle curl 20 reps
Hammer curl 30 reps
I went a bit heavy on the resistance. So, next time I'll just shoot for one more rep.