Getting Back In Shape

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Yesterday’s quick workout
400
10 lb Mace
Overhead Swings x 20
One Arm Swings x20 right, 20 left
Reverse 1 Arm Swings x 20 right, 20 left
Right to Left x 20
Left to Right x 20
Back and Forth x 60
200 reps, rest 30 seconds
7 lb Mace
Overhead Swings x 20
One Arm Swings x 20 Left, 20 Right
Reverse 1 Arm Swings x 20 Left, 20 Right
Right to Left x 20
Left to Right x 20
Back and Forth x 20 (my grip gave out at this point)
5 lb Clubs High Swings x 20
KB Swings x 20
200 reps
400 reps total
My forearms were burning and my grip was gone.
Today I did chest and arms and several sessions with the BodyBlade.
 
Just did a 400 rep Mace workout followed by a quick session with the BodyBlade. I will work Shoulders and Triceps later today.
 
I’m focusing on the journey, working out to get better at working out. Not just thinking about losing another 50 pounds. For me, the workout is my sport. Lifting more weight, doing more reps, resting less and increasing intensity are my goals. The workout is not just a means to an end, the workout is the goal.
 
20lb Mace x 200
15lb Mace x 200
10lb Mace x 400

7 lb Mace x 200
It was a good workout and the inversion is helping. I’m not having the leg pain. I may do some more inversion later today.
I’m going to do an upper body workout with dumbbells, Total Gym and bands tomorrow and another 1,000 rep mace workout Saturday
 
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I did 1,000 reps with the Mace. I want to start doing this 3 times a week. That means I will have to do it on a workday.
20lb Mace x 200
15lb Mace x 200
10lb Mace x 400
7lb Mace x 200
Inversion - 10 minutes
I’m going to do some more inversion today. I’m having some moderate leg pain. I plan on doing a little housework today and some more inversion should help alleviate the pain. God is good!
 
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Wednesday 1,000 reps with the mace

Today’s workout
Flys superset with Incline DB Bench Press
20 x 10-10
50 x 10-9
40 x 10-10
30 x 10-10
Barbell Curls 60 x 10,10,10
 
BPPLEE said:
Wednesday 1,000 reps with the mace

Today’s workout
Flys superset with Incline DB Bench Press
20 x 10-10
50 x 10-9
40 x 10-10
30 x 10-10
Barbell Curls 60 x 10,10,10
Click to expand...
I'm just curious as to why you superset flyes with presses. Presses are a compound movement and best for building the chest. Flyes would cause your chest to fatigue quicker, so you wouldn't be able to press as much as you would have otherwise. Doing just presses first should allow you to lift heavier, thereby growing your chest just a bit faster. Then finish with flyes. Again, just curious, that's all. If it works for you, then that is what matters.
 
Free said:
I'm just curious as to why you superset flyes with presses. Presses are a compound movement and best for building the chest. Flyes would cause your chest to fatigue quicker, so you wouldn't be able to press as much as you would have otherwise. Doing just presses first should allow you to lift heavier, thereby growing your chest just a bit faster. Then finish with flyes. Again, just curious, that's all. If it works for you, then that is what matters.
Click to expand...
It’s called pre-exhaustion. The flys isolate the chest and then when the chest has been worked moving to the presses the shoulders triceps help the chest keep lifting.
Other pre-exhaustion supersets are lateral raises SS/w military press, pullovers SS/w bent rows, leg extension SS/w leg presses, dumbbell triceps extensions SS/w dumbbell close grip bench presses etc…
 
Free said:
I'm just curious as to why you superset flyes with presses. Presses are a compound movement and best for building the chest. Flyes would cause your chest to fatigue quicker, so you wouldn't be able to press as much as you would have otherwise. Doing just presses first should allow you to lift heavier, thereby growing your chest just a bit faster. Then finish with flyes. Again, just curious, that's all. If it works for you, then that is what matters.
Click to expand...
Here’s a video showing the superset
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I’m having some leg pain this morning. I’m going to do inversion and work back and shoulders later today.
X3 Seated Rows SS/w Krusher x 2ss
Total Gym Pull Ups X 3 sets
Total Gym Military Press x 2 sets
InnStar Shoulder Press x 3 sets
 
Today’s workout
Flys superset with Incline Dumbbell Bench Press
20 x 10-10
50 x 10-10
40 x 10-10
30 x 10-10
Expander superset with InnStar Chest Press superset with Krusher superset with BodyBlade x
10-10-10-60 seconds
10-10-10-60 seconds
Band Curls X 10,10,10,
Also did inversion 20 minutes
 
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