Burr's Wonderful Workouts

[Burr]

Hope RX is back up and all is well!

OK, I can’t make myself workout at home like I should so I am back in the gym three days a week. I can’t find a riding partner that can keep up or they are young and want to prove how they can leave the old man But I get’m at about 15 miles when they run out of juice. Maybe I can find someone to ride with but I have “MY iPOD” and it doesn’t talk back, thinks I great (and I’m) so life’s good.
Burrs Wednesday Workout
Pipe Twist, Yoga, 3-Balances, 4 -Stretches & 6-Spine Twists4x50=200 Crunches 3x21=63 Leg Raises (these kill me)
Flat BB Bench Press 3x10 @ 95#
Incline BB Bench Press 3x10 @ 95#
Cable Crossovers 3x14 @ 35#
Incline DB Flyes 3x14 @ 15#
Shoulder Press 3x14 @ 25#
Side Lats 3x14 @ 10#
Bent Over Rows 3x45 @ 95#
BB Shrugs 3x45 @95#
Super Set:
Standing Leg Curls 3x21@30#
Seated Leg Ext. 3x21@30#
tri set:
Standing toe Raises C, L, and R 3x21@me
Don’t Forget Your Gripers, Three Times a Day

Life’s Great, Enjoy

[Burr]

Burr’s New 3 day Workout Monday
Yoga 15 minutes, 3 Balance, 8 Stretches (4 full back twists).
Crunches 3x75=225 & Leg Raises 4x20=80 (this kills me)
Squats 2x10 @80#
Dead Lift Upright 2x10 @ 110#
Front Seated Pull Downs “short bar” 2x14 @110#
Seated Cable Rows (deep) 2x14 @110#
DB Bent Over Rows (deep) 2x14 @ 35#
Super Set:
Standing Leg Curls 2x14 @ 35#
Seated Leg Ext. 2x14 @35#
Tri Set
Standing Calf Raises L-C-R 2x21 @ me#

Don’t Forget Your Gripers, Three Times a Day
What a great workout, I pulled back to two sets but I feel good. Maybe next week we’ll go back to three sets.
Having lots of problems with my sugar, its 178 today and last Monday at the doctors it was 189.57. All my efforts are going into getting my sugar back down to 120 and keeping it there.
I HAVE BEEN CHEATING
Alright got to get my fat ass on the bike and do my 20 miles in the morning, rain or shine.

[Burr]

Burrs Wednesday Workout

Pipe Twist, Yoga, 3-Balances, 4 -Stretches & 6-Spine Twists
4x50=200 Crunches 3x21=63 Leg Raises (these kill me)
Flat BB Bench Press 3x10 @ 95#
Incline BB Bench Press 3x10 @ 95#
Cable Crossovers 3x14 @ 35#

Incline DB Flye’s 3x14 @ 15#
Shoulder Press 3x14 @ 25#
Side Lat’s 3x14 @ 10#
Rev. Side Lat’s 3x14 @ 5#
Bent Over Rows 3x45 @ 95#
BB Shrugs 3x45 @95#

Super Set:
Standing Leg Curls 3x21@30#
Seated Leg Ext. 3x21@30#

Tri Set:
Standing Toe Raises C, L, and R 3x21@me

Another great workout, got three sets in and I feel great. Right shoulder hurts a little, loaded it down with Ben-Gay.
Sugar is coming down slowly 168 today/ BP is also trying to come back down. It’s 141/75/61 after workout. My BP has been 110/60 for years but it looks like I lost it the last three months BUT, I will get it and my sugar back down.

Don’t Forget Your Gripers, Three Times a Day

Life’s Great, Enjoy

[Burr]

Burr’s Fridays Workout Pipe Twist, Yoga, 3-Balances, 4 -Stretches & 6-Spine Twists 4x50=200 Crunches 3x21=63 Leg Raises (these kill me) EZ Bar Pull Over’s (Skull crushers) 3x14 @ 50# Standing EZ bar Curls 3x14 @ 40# Standing Rev EZ Bar Curls 3x14 @ 10# Laying DB Pull Over’s 3x14 @ 55# Super set: Preacher DB Curls 3x14 @ 40# Rev Preacher DB Curls 3x14 @ 10# Seated Hammer Curls 3x14 @ 25# Super Set: Standing Leg Curls 3x21@30# Seated Leg Ext. 3x21@30# Tri set: Standing Toe Raises C, L, and R 3x21@me Great week of workouts. I feel real good about the effort I put in and I will put in more effort next week. Hopefully Mondays sugar reading will be low, I think I found out what is running my sugar up. Don’t Forget Your Gripers, Three Times a Day

[Curt James]

Morning, Burr! :beerbang: <-- substitute coffee, tea, water, or juice as necessary

How goes it, my friend? Hope all is well for you and your Mrs.

[Burr]

Burrs Wednesday 5x5 Workout
Pipe Twist,Yoga 15 minutes, 3 Balance, 8 Stretches (4 full back twist).
Crunches 3x75=225 & Leg Raises 4x20=80 (this kills me)
Hyperextensions 2x10

Superset:
Hack Squats 5 x 5 #110Front Squats 5 x 5 #110

Deadlifts 5 x 5 # 110

Super Set:
Toe Press 5 x 5 #445
Leg Press 5 x 5 #445

Super Set:
Leg Curls 5 x 5 #30
Leg Ext 5 x 5 #30
I got the Pump, what a great workout. Missed 4 workouts with a very bad head cold and I forced myself to go to the gym but it was a great workout and I had a great pump.
Can’t wait until Friday

[Burr]

Burrs 5x5 Friday Workout
Pipe Twist,Yoga 15 minutes, 3 Balance, 8 Stretches (4 full back twist).
Crunches 3x75=225 & Leg Raises 4x20=80 (this kills me)

Hyperextensions 2x10


Biceps:
Seated Preacher Curls 5 x 5 #45
Seated Preacher Rev. Curls 5 x 5 #20
Standing Rev, Cable Pull Downs 5 x 5#100

Triceps:
Skull Crushers 5 x 5 #50
Standing Cable Push Downs 5 x 5 #100
Bent Over Cable Tri Ext with Rope 5 X 5 #100

Shoulders:

Seated Arnold Dumbbell Presses 5 x 5 #40
Standing DB Shoulder Presses 5 x 5 #40
Seated Dumbbell Lat Raises 5 x 5 #25


Tri Toe Raises center, left & right 5x5 me

Great workout, got a great pump and I feel great.

[Burr]

Burrs Monday Workout
Sugar 122, BP 138/62/48
Chest and Back
Pipe Twist,Yoga 15 minutes, 3 Balance, 8 Stretches (4 full back twist).
Crunches 3x75=225 & Leg Raises 4x20=80 (this kills me)

Incline Bench BB Presses 5 x 5 #95Dumbbell Pull Over 5 x 5 #45
Bench Presses 5 x 5 #115
Decline Bench BB Presses 5 x 5 #95

TriSet:
Machine Pecs Deck Flies 5 x 5 #55
Rev Pull Downs 5 x 5 #55
Pull Downs to front 5 x 5 #110

Seated Cable Rows 5 x 5 #****110

Barbell bent over row 5 x 5 #45

Tri Set:
Toe Raises (L,R,S) 5 x 5 #Me
Back working out at home. Just can’t put up with the hate towards foreigners and they try to cheat me everyday out of just 5 Paso’s but it’s cheating so I’ll just workout at home.

[Burr]

Burrs Wednesday 5x5 WorkoutSugar 135 BP 122/68/49

Pipe Twist,Yoga 15 minutes, 3 Balance, 8 Stretches (4 full back twist).
Crunches 3x75=225 & Leg Raises 4x20=80 (this kills me)

Superset:
Squats 5 x 5 #135
Deadlifts 5 x 5 # 135

Super Set:
Leg Curls 5 x 5 #30
Leg Ext 5 x 5 #30

Tri Set:
Toe Raises M-L-R 5x5 #me

Short but hard.

[Burr]

Monday, Full Body Machine Workout 5x10

To hot to go outside. Still got a nice little burn.

Life's Great, Enjoy

[Burr]

Burr’s Wonderful Machine Workout
Monday/Wednesday/Friday
Weight 232 Hours Sleep 6 plus a World Class nap later today. (I do stocks at night)
BP 130/58/50 (A little high for me)
Ss{Bench Press 5x10#120
Lat Pull Downs 5x10#120
Ss{Butter Flies 5x10#35
Preacher Curls 5x10#35
Ss{ Biceps Curls 5x10#35
Rope Triceps Ext. 5X10#35
TriSet{Single arm cable pull across 5x10#35
Wrist Curls 5x10#35
Rev. Wrist Curls 5x10#35
Ss{Standing Leg Curls 5X10#35
Seated Leg Ext. 5x10#35
Standing Toe Raises 5x21#me

[Burr]

6/15/12 Friday

Same Workout, feel great

Sugar high, I cheated last night. Sugar 159 BP 115/66/56

Just a real nice workout, took my time and got a Great Pump AND the Arnold is wrong, "It Ain't Better"

[Burr]

Burr’s New Dumb-Bell Workout.
Wednesday, June 20, 2012
I’ll start this routine with 10# & 15# Dumb-Bells and see how it goes.
Arms:


Push-ups 3x10=me
Concentration Curls 3x10=10
Two-Arm kickback 3x10=10
Hammer Curl 3x10=10
Zottman Curl 3x10=10
Overhead Triceps Ext. 3x10=10

Chest & Back:


Bent-Over Row 3x10=10
Dumb-Bell Press-up 3x10=10
Shrugs 3x10=10
Bench Press 3x10-10
Bent over Flies 3x10=10
Punching 2x10=10

Shoulder”


External Rotations 2x12-15=10
Internal Rotations 2x12-15=10
Seated Shoulder Press 3x10=10
Lateral Raises 3x10=10
Front Raise 3x10=10
Halo 3x10=10

Legs;


Bulgarian Split Squats 2x10=10
One-Leg Romanian Dead lift’s 2x10=10
Suno Squats 3x10=10
Reverse Lunge 2x10=10
Side Step-up 2x10=10

Abs & Core;


Wood-chop 2x10=10
Side Plank Snatch 2x10-10
Rollout (crawl, I have Hex head’s) 2x10-me
Dumb-Bell Side Bends 2x10=10
Weighted Hip Raise 3x10=10
Side Plank with Lateral Raise 2x10-10

Don’t Forget Your Grippers
I did the first set with 10# for form then did 15## the other two!
Damn good workout and pump.

[Burr]

Burr’s New Dumb-Bell Workout. Day_Fri__Time 10am____to_11:15am___
Sugar_146_ BP122/60____ HR_53____ Weather_Hot_______
20 Minute Yoga/Pilates Workout & Crunches 3x75=225`
Arms:


Push-ups 3x10=229# me
Concentration Curls 3x10=10-15#
Two-Arm kickback 3x10=15-20#
Hammer Curl 3x10=15-20#
Zottman Curl 3x10=15#
Overhead Triceps Ext. 3x10=15-20-25#

Chest & Back:


Bent-Over Row 3x10=20-25-30#
Dumb-Bell Press-up 3x10=30-35#
Shrugs 3x10=35#
Bench Press 3x10=15-20-25#
Bent over Flies 3x10=10-15#
Punching 2x10=10#

Shoulder;


External Rotations 2x12=15-10#
Internal Rotations 2x12=15-10#
Seated Shoulder Press 3x10=15#
Lateral Raises 3x10=10#
Front Raise 3x10=15#
Halo 3x10=15-25-35#

Legs;


Cable Dead Lifts (bad knees) 3x10=110
Leg Ext 3x10=35#
Standing Leg Curls 3x10=25#
Standing Leg Ext. 3x21=229# Me

Abs & Core;


Wood-chop 2x10=20#
Side Plank Snatch 2x10=20#
Rollout (crawl, I have Hex head’s) 2x10=Me
Dumb-Bell Side Bends 2x10=35#
Weighted Hip Raise 3x10=20#
Side Plank with Lateral Raise 2x10-20#

Don’t Forget Your Grippers
Nice Workout, good Pump! I feel good about it!

[Burr]

Burr’s New Dumb-Bell Workout. Day__wed____Time_8_____to__9:30____
Sugar__150__ BP_143/66___ HR_45____ Weather_Hot & Dry_______
20 Minute Yoga/Pilates Workout & Crunches 3x75=225`
Arms:


Push-ups Sissy 3x10=_half me
Concentration Curls 3x10=25
Two-Arm kickback 3x10=30
Hammer Curl 3x10=30
Zottman Curl 3x10=25
Overhead Triceps Ext. 3x10=35

Chest & Back:


Bent-Over Rows 3x10=30
Dumb-Bell Press-up 3x10=30
Shrugs 3x10=35
Bench Press 3x10-35
Bent over Flies 3x10=20
Punching 2x10=20

Shoulder”


External Rotations 2x12=20
Internal Rotations 2x12=20
Seated Shoulder Press 3x10=25
Lateral Raises 3x10=10
Front Raise 3x10=10
Halo 3x10=35

Legs;


Cable Dead Lifts (bad knees) 3x10=120
Seated Leg Ext 3x10=35
Standing Leg Curls 3x10=25
Standing Toe Raises 3x21=229

Abs & Core;


Wood-chop 2x10=_______
Side Plank Snatch 2x10=_______
Rollout (crawl, I have Hex head’s) 2x10=_______
Dumb-Bell Side Bends 2x10=_______
Weighted Hip Raise 3x10=_______
Side Plank with Lateral Raise 2x10-_______

Don’t Forget Your Grippers

[Burr]

Burr’s New Dumb-Bell Workout. Day Fri/Date= 062912Time=8:30 to 10:30
Sugar=150 BP = 123/61HR= 49 Sleep=8 Weather= Rain
20 Minute Yoga/Pilates Workout & Crunches 3x75=225
Arms:


Push-ups Sissy 3x10=
Concentration Curls 3x10=25
Two-Arm kickback 3x10=25
Hammer Curl 3x10=25
Zottman Curl 3x10=20
Overhead Triceps Ext. 3x10=25

Chest & Back:


Bent-Over Rows 3x10=25
Dumb-Bell Press-up 3x10=25-30
Shrugs 3x10=35
Bench Press 3x10=30
Bent over Flies 3x10=15
Punching 2x10=15

Shoulder:


External Rotations 2x12=
Internal Rotations 2x12=
Seated Shoulder Press 3x10=15-20
Lateral Raises 3x10=15
Front Raise 3x10=15
Halo 3x10=35

Legs:


Cable Dead Lifts (bad knees) 3x10=80
Seated Leg Ext 3x10=30
Standing Leg Curls 3x10=20
Standing Toe Raises 3x21=me

Abs & Core;


Wood-chop 2x10=10-15
Side Plank Snatch 2x10=
Dumb-Bell Side Bends 2x10=35
Side Plank with Lateral Raise 2x10=

Don’t Forget Your Grippers

[Burr]

Week in Review!
Got a new workout partner last week, this would have been his 9th workout if he showed up all the time. As it was today was his 5th and I busted his butt. He’s a Methodist Minister and a nice guy (60yo) and says he wants to get big like me, we’ll see. If he shows up Monday I’ll put it on him again. About half of what I do.
I did the full body Dumb-Bell workout Monday and Wednesday and we did a full machine workout today (Friday). I love the feel of the Dumb-Bells, and I love the pump I get from using them! Boy I like to push iron and “get the pump” then walk in “the mall and get the look”.
Everyone wants the build but no one wants to earn it!!!

[Burr]

Burr’s New Dumb-Bell Workout. Day/Date=Monday 7/7/12 Time= 8 to9:30a
Sugar=132 BP/HR =140/66/46 Sleep= 8 Weather=Hot & Damp
20 Minute Yoga/Pilates Workout & Crunches 3x75=225
Arms:


Concentration Curls 3x10=20#
One-Arm kickback 3x10=20#
Hammer Curl 3x10=20#
Standing Rev. Curl 3x10=15#
Preacher Curls 3x10=20#
Overhead Triceps Ext. 3x10=15#

Chest & Back:


Bent-Over Rows 3x10=30#
Dumb-Bell Press-up 3x10=30#
Shrugs 3x10=35#
Bench Press 3x10=35#
Bent over Flies 3x10=10#
Laying Pull Over’s 2x10=35#

Shoulder:


Cable one arm cross over’s 2x10=35#
Cable one arm pull across 2x10=35#
Seated Shoulder Press 3x10=30#
Standing Lateral Flies 3x10=10#
Front Raise 3x10=10#
Standing Dumb-bell pull over 3x10=30#

Legs:


Cable Dead Lifts (bad knees) 3x10=115#
Seated Leg Ext 3x10=35#
Standing Leg Curls 3x10=20#
Standing Toe Raises 3x21=229# (ME)

Abs & Core;


Dumb-Bell Side Bends 2x10=35#

Don’t Forget Your Grippers 2X50 3x a day!!

[Burr]

Guess I better UpDate!!!

Same old Machine Workouts but I changed to Decline Crunches 50x4=200 (they hurt more)

Lots of rain everyday, every thing is green. Walls, wallet, shoes. Everything is green mole!!!

I am getting lots of study time and reading time !!!

[Curt James]

What are you reading, good sir?

I'm into a book by James Rollins, "Bloodline". Love his books. Action/adventure!

[Burr]

I did three hard machine workout this last week doing 5x21 of most everything.
Sugar around 125 BP 110/62/48

I have added a nice Yoga/Pilates workout to T,T,S plus riding if the weather lets me get out.

I am having a lot of back pain and I hope the Yoga & Pilates will cure that. (with Advil)

Life's great, ENJOY

[Burr]

Burr’s New Dumb-Bell Workout. Day/Date=10/08/2012 Time=0830 to10:00
Sugar=153 BP/HR =110/62/48 Sleep= 8 Weather=Hot
20 Minute Yoga/Pilates Workout & Crunches 3x75=225
Arms:


Concentration Curls 3x10=20,25,30
One-Arm kickback 3x10=20
Hammer Curl 3x10=20
Standing Rev. Curl 3x10=10
Preacher Curls 3x10=20
Overhead Triceps Ext. 3x10=25

Chest & Back:


Bent-Over Rows 3x10=35
Dumb-Bell Over Head Press 3x10=35
Shrugs 3x10=35
Bench Press 3x10=35
Bent over Flies 3x10=15
Laying Pull Over’s 2x10=35

Shoulder:


Cable one arm cross over’s 2x10=30
Cable one arm pull across 2x10=30
Seated Shoulder Press 3x10=35
Standing Lateral Flies 3x10=15
Front Raise 3x10=15
Standing Dumb-bell pull over 3x10=35

Legs:


Cable Dead Lifts (bad knees) 3x10=110
Seated Leg Ext 3x10=30
Standing Leg Curls 3x10=20
Standing Toe Raises 3x21=me (235)

Abs & Core;


Dumb-Bell Side Bends 2x10=35

Don’t Forget Your Grippers
Went light after being on the machine for a month. I will try to stay with the free weights as much as I can. I feel great with the free weights, the machine sucks!!!
In will do 1:30 Pilates tomorrow, I have a lot to learn and I’ll go slow.

[Burr]

Burr’s New 3 day Workout Monday
Yoga 15 minutes, 3 Balance, 8 Stretches (4 full back twist).
Crunches 3x75=225 & Leg Raises 4x20=80 (this kills me)
Squats 3x10 @80#
Dead Lift Upright 3x10 @ 110#
Front Seated Pull Downs “short bar” 3x14 @110#
Seated Cable Rows (deep) 3x14 @110#
DB Bent Over Rows (deep) 3x14 @ 35#
Super Set:
Standing Leg Curls 3x14 @ 35#
Seated Leg Ext. 3x14 @35#
Tri Set
Standing Calf Raises L-C-R 3x21 @ me#

Don’t Forget Your Gripers, Three Times a Day

[Burr]

The Old Man just did his first Pilates Mat Workout following the “My First Pilates Workout” video.
I was able to do all but two of the movements and boy will I be sore tomorrow! I had the help of three wonderful little dog who thought if “Dad” is on the floor he must want to play!!
Think I’ll do this every other day for a week or so until I get good at it before adding the Ball workout in two weeks.
Those skinny two sisters tried to kill me; they must hate Fat Old Men. But I remember the Radio City Rockettes, so they are not far behind me!!!! But they may look a lot better!

[Burr]

A hard 5x5 three days a week.
Pipe twist
Yoga: 3 Balance, 4 Stretches, 6 Spine twist. Crunches 4x50=200 & Leg Raises 3x21=63
Flat Bench Press 5x5@ 95#
Incline Bench 5x5@ 95#
EZ Bar pull over’s 5x5@ 85#
Dead Lifts 5x5@ 145#
Bent Over Rows 5x5@ 145#
Preacher Curls EZ BAR 5x5@85#
Bent over DB kick backs 5x5@35#
Overhead Extensions 5x5@35#
Bent over Flies 5x5@15#
Bent over rev. Flies 5x5@10#
Toe Raises C-L-R 5x5@ Me
This is my come back workout, I will increase weight as able!!
Cycling & Pilates Tues, Thu, & Sat.
Remember your grippers twice a day!!

[Burr]

Did my "Hard 5x5" today!
I am sore from the last two days. The machine sure let me get lazy BUT I am coming back.
I worked hard and I can feel it, added a little weight on three items.
I set up a fan to help keep cool in the 90 degree weather and all three of my wonderful little dog sit in front blocking the wind, and I think the big Lab broke wind!
I will do a hard 20 miles on my rode bike tomorrow. I WILL STAY HARD. I am a BUFF and I am going to "BUFFER" !!

[Burr]

Full Body Machine Workout (Rainy Day)
Date/Day Monday Time _07:30 to 8:30
Sugar 164 BP/HR 162/70/43 Sleep 4 Weather, Rain, Fog and Typhoon on the way!!
Ate a lot of fruit yesterday evening.
Damn, SD just got beat!!

Pipe Twist

15 minutes Yoga, Leg Raises 4x20=80, & Crunches’ 4x50=200

Super Set:
1. Bench Press 5x10 @110#
2. Front Pull Downs 5x10 @110#

Tri Set:


Pick Flies 5x10 @55#
Preacher Curls 5x10 @55#
Rev Pull Downs 5x10 @55#


Super Set:


Cable Push Downs 5x5 @ 65#
One Arm Cable Rows 5x5 @ 65#


Super Set:


Cable Cross Over’s 5x5 @ 65#
Cable Pull Across 5x5@ 65#


Seated Cable Rows 5x10 @110#

Super Set:


Standing Leg Curls 5x10 @ 30#
Seated Leg Ext. 5x10 @ 40#


Tri Set:


Standing Toe Raises M,L,R 3x10 @ Me



Remember Your Grippers 3x50 three times a day

[Burr]

Burr’s Fridays Workout Date_4/26/13_

Sugar_168_ BP_123/63/57_ Sleep_6__ Weather _Hot_

Music on iPod Headphones (Loud, I don’t want to talk)100 wkout song_

Pipe Twist, Yoga, 3-Balances, 4 -Stretches & 6-Spine Twists

Crunches 4x50, Leg Raises 3x21 (these kill me)

EZ Bar Pull Over’s (Skull crushers) 3x14-@ -50#
Standing EZ bar Curls 3x14-@ -50#
Standing Rev EZ Bar Curls 3x14-@ -25#

Super set:
Preacher EZ Bar Curls 3x14-@ -45#
Rev Preacher EZ Bar Curls 3x14-@ -20#
Seated Hammer Curls 3x14-@ -30#

Super Set:
Standing Leg Curls 3x10-@-30#
Seated Leg Ext. 3x10-@-40#

Tri set:
Standing Toe Raises C, L, and R 3x10-@-237
Time in Gym_1:30_
Don’t Forget Your Gripers, Three Times a Day
Great Friday workout feel good but am very sore this afternoon.

[Burr]

Great Workout,
Yoga 30 minutes, 5 balance 7 stretch
Crunches 4x50=200
Leg raises 4x10=40
Full machine workout.
Weather 92f, Yoga in the sun. Winn, Big Fan!!
Entertainment baseball live Yankees / Padres (my teams are not doing well today)

[Curt James]

Where are the workouts, wimp? ;-)

I know you just purchased a kettlebell, too. Post a workout!

stalker. u haz one.

[Burr]

First Day Kettlebell workout.
I did 1x5 today with a 7 pounder to start with.

Kettlebell Workout 20140605
Swing/Snatch/Pull


Clean 3X5
Snatch 3X5
Under the leg press 3X5
Jump Shrug 3X5




Military Press 3X5
Floor Pullover Press 3X5
Good Morning Stretch 3X5
Windmill 3X5
Side Press 3X5
Bent Press 3X5


Remember your grippers

[Burr]

I am a perfect man, just had my six month physical!
All my organs are working perfect and my piano is finely tuned.
Prostate normal, kidney’s are fine, no stones. Chest X-ray fine and EKG fine.
I AM GREAT for another six months.

[Burr]

My 6 day workout with KB's. Sure feels good and keeps me hard!

Kettlebell Workouts 6 Days

Monday,
Russian Swings 10x1=7#
10x1:15#
10x3:30#
Snatch & Press 10x3:30#
Shrugs 21x3:30#
Tuesday:
Russian Swings 10x1:7#
10x1:15#
10x3:30#
Double Russian Swings 10x3:15#
Overhead Extensions 10x3:30#
Bent Over Rows 10x3:30#
Shrugs 21x3:30#

Wednesdays:
Russian Swings 10x1=7#
10x1:15#
10x3:30#
Curls 10x3:15#
Wrist Ext/Curls 10x3:15/7#
Lat Snatch 10x3:15#
Shrugs 21x3:30#

Thursday:
Russian Swings 10x1=7#
10x1:15#
10x3:30#
Snatch & Press 10x3:30#
Shrugs 21x3:30#

Friday;
Russian Swings 10x1:7#
10x1:15#
10x3:30#
Double Russian Swings 10x3:15#
Overhead Extensions 10x3:30#
Bent Over Rows 10x3:30#
Shrugs 21x3:30#

Saturday:
Russian Swings 10x1=7#
10x1:15#
10x3:30#
Curls 10x3:15#
Wrist Ext/Curls 10x3:15/7#
Lat Snatch 10x3:15#
Shrugs 21x3:30#

[Curt James]

How are the stocks treating you, brother?