One of the best things about living where we do is that my gym X-3 Sports is literally across the street. Recently I have been able to been able to get a nice combo of a yoga class followed by Brazilian Jiujitsu. Yesterday, Wednesday made it three for the week, which is pretty good.
Skye and I were going to a Mushroom Seminar later in evening followed by our weekly tradition of watching Survivor with a take-away sushi dinner. I was much to tired to try to fit it in before we went. How I was going to squeeze in the first of my "til the New Year" strength workouts was a bit puzzling.
I could have walked back over to the gym. But I was pretty well settled in for the evening.
After procrastinating and letting my sushi settle, I decided to pick up my little collection of sand bags and bust out a routine. For my first full strength workout out in many months, it felt pretty good.
This is the work-out I'm currently using. It's from Chalk and Sweat Dinosaur Training Workouts for Beginners, Intermediates and Advanced Lifters by Brooks D. Kubik
Of Dinosaurs and Sandbags
The work outs are straight-forward, simple yet intense. I didn't put in my actual poundage and reps; sort of because I was trying to come up with what weights I could handle and still get in the number of reps, but mostly because I hadn't bothered to right it down and I would be guessing for the most part. But at least here's the routine.
I'm sore today from it. Next time will be tougher even, because now I know which ones I can add some weight.
Sandbag Clean and Press-10-20 reps
Squat with Sandbag on Shoulder -10-20 reps on each side
Sandbag Deadlift and Shoulder Shrug-10-20 reps
Sandbag Curl- 10-15 reps
Push up with sandbag on your back - 10-20 reps
Squat with sandbag held at arm's length overhead-10-20 reps
Good morning excercise with sandbag on shoulders-10-20 reps
Sandbag upright row-10-20 reps
Front Raise with sandbag 10-15 reps
Sit-ups (no weight)- 10 -30 reps
Side Bends with light sandbag on shoulders - 10-20 reps each side
Wrestler's bridge- Holding for 30 seconds, working up to 60 seconds then adding light sandbag to chest
I have three different sand bags weighing 20 lbs, 30 lbs, and 40 lbs and then one large bag with a variety of handles that can handle all of them. So it gives me several more options. The bag's capacity is 120 lbs. I'm getting a few more filler bags to give me ever more options and possibilities. I use the Brute Force Sandbags top quality and made in the US.