14 hours ago
On duty at the fire station tomorrow but this little beauty is planned in. With limited equipment available we can get the job done with some improvisation and by keeping it simple.
A full body workout perfect for the bank holiday.
Old school BB rows to start, making the lats do the work by remaining bent over and not coming too upright (can allow traps to take the load) reps towards double figures.
DB press for chest with a brawnandmalice twist, were doing these on the floor! Currently favour these as they don’t aggravate the ongoing rotator cuff issue.
The heaviest available DB next for the goblet squats, deep and slow to elicit time under tension.
The hamstrings get it next with stiff leg deadlifts using DB’s, lead with the glutes to create tension in the hams then squeeze it back up.
DB press for shoulders, control the negative and drive up the positive.
Back to the floor for some tri-cep work, again these are easier on the elbow, a consideration for the mature lifter, each rep performed from a dead stop takes the momentum right out of the exercise.
The EZ bar is easier on the wrists than a straight bar, shoulders down and make the bi-cep do the work.
Finish this session with walking lunges to failure, some DB’s used here to intensify proceedings.
That’s it, should be all done in under an hour then shower, eat and back to work!
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