Everyday Systems

I got the gym boss timer and started back up today after prolly 6 months doing other routines and about a month of nothing.

I set the timer to buzz every 30 seconds and it counts rounds. after 2 30 sec intervals that's one round...i made it 8 round before just switching up to jogging in place 30 ...

Tabata Protocol!

Youtube it for some ideas.

Or pick four exercises...pushups squats burpees mountain climbers...you got 20 seconds max all out effort then 10 seconds and 10 only of rest and continue for 4 minutes or up to 20 if you can handle it.

add this in 2-3 days a week and with shovel ...

youtube 'machuga flop'....it's an art form.

I've been shugging again for about 3 weeks now and after the second noticed that my 15 lb bowling ball felt lighter when I threw it. I just found this article by Parker Bohn III and here's the best part of it:

"The Bone Zone Workout: We Do Windows

BOWLERS HAVE ASKED ME ABOUT the exercise program I ...

Yea...I didn't realize it until after I was finished...I was so caught up in the moment and focused on pushing myself.

Definately have sore lower back today,a good sore though, gonna take some motrin and might skip the firemen for today.probably do some flip the lever and scratch backs instead and ...

My lower back is torched along with my biceps and forearms.Can tell you one thing,it's doing wonders for my posture,not that I had bad posture to begin with.Can see alot of increased definition in upper body and calves..i was only doing 10 minutes shovelglove and doing 5 minutes jump rope until now ...

Then you surely must know about the carpal tunnel prevention..

wrapping a rubber band around your fingers then opening your fingers as wide as u can for a few sets of 5-10 reps

Get a light hand-held sledge or put a light weight plate on one side of adjustable dumbell handle.

Do joystick movements for low reps.

rest your elbow on the table arm bent and pretend you're holding a joystick(you'll be holding small sledge) with your hand resting on the table.

lower weight ...

You're right,gravity does do all the work.I was just fooling myself into thinking that I was doing any kind of work by smashing the floor.I was only making it easier for myself.

Thanks for worrying about my triceps for me though,because I certainly wasn't.

Thanks for setting me straight.

I don't really like the churn butter with the ceiling smash already there and shoulders getting enough work

So what I do is more of a floor smash...
I imagine i'm smashing the sledge into the ground while holding it like a churn butter...it definately puts more emphasis on the abs and that's where ...

every N-day?

I just started so I'm sticking with the first four exercises for awhile...

Do you do all exercises in order without stopping and then start over without stopping and go til 14 minutes is up?

Get a light hand-held sledge or put a 5 lb weight on one side of adjustable dumbell handle.

Do joystick movements for low reps.

rest your elbow on the table arm bent and pretend you're holding a joystick(you'll be holding small sledge) with your hand resting on the table.

lower weight all the way ...