Dufisthenics

Today for shoulder/back day I did some pseudo farmer walks, using a hex bar instead of conventional farmers walk handles.  It lacks the overall effectiveness of a true farmers walk but still requires you to engage many of the same muscles to control the weight as you move it.  My “walk” consisted of maybe 40 total feet with 2 turn arounds in the middle.  The Retro Fitness free weight area is definitely not an optimal place to do this sort of exercise.  Even with the hex bar, it felt pretty damn tough, especially when I topped out at 325 pounds hanging on it.

I also did seated  overhead barbell shoulder pressing.  I set or eclipsed any recent PR, getting 135 pounds overhead 5 times and then a slow and controlled single rep at 155 pounds.

Today’s Workout

5 minutes cardio/stretching

Seated overhead barbell shoulder press – 95lbs x 10, 115lbs x 8, 135lbs x 5, 155lbs x 1

“Farmers walk” with hex bar (40 feet walk) – 225lbs, 275lbs, 325lbs

Cable machine front lat pull down – 100lbs x 10

Low to high cable shoulder pull – 30lbs x 10 (each arm)

Cable machine front lat pull down – 120lbs x 10

Low to high cable shoulder pull – 30lbs x 10 (each arm)

Cable machine front lat pull down – 140lbs x 6

Low to high cable shoulder pull – 30lbs x 10 (each arm)

Cable machine rear lat pull down – 100lbs x 10