Badrock’s Workouts

hammer strength presses

plate per sidex20

1plate +25plate per sidex12

2plates per sidex12

3plates per sidex8

3plates per sidex8

2plates per sidex9

leaning side lateral raises 

30’sx12

35’sx12

40’sx10

upright rows - 3×8-12

cable side  laterals(behind back) - 2×10-12

reverse pec dec - 3×10-12

barbell shrugs - 225×20, 315×20, 405×15, 405×12

one armed db shrugs - 120’s for 2 sets of 10

15 min on treadmill

15 on bike

Great workout today, felt pretty strong on everything

20 min on treadmill fast walk 3.5 speed

10 min on bike

bright and early

25 min on treadmill 3.4 speed

10 min on bike

hit a cardio session today, i decided not to do the stepper because for one i just worked legs today and there was no way i was getting on that thing, secondly i read an article that just plain on treadmill is pretty effective, i thought doing the stepper would help to work parts of my leg that i wasn’t able to hit during a leg workout like parts of my glute or upper hamstring, but i read an article stating that was false so i went with the old faithful treadmill today, felt good and it definitely helps to get my day started going this early 

20 min on treadmill uphill walk 3.4 mph 3.5 incline

10 min on bike

I hate the stepper so i had to take a break from it today, and my legs are still sore from my leg workout this week