Author: Yukon Cornelius

That title should be on a book cover.

2 bearded beauties rolled into the Lumberyard on this brisk morning. Beaver and Yukon were feeling IPC Week 0 heavily in the legs and made a call to the bullpen for some upper body supersets. Here’s how the events transpired:

Warmup: 

Mosey to the back of the Lumberyard to the pull up bars. 

-back twists

-arm circles

-10 slow and controller merkins IC

Part 1:

12 reps of each exercise. 3 sets.

-pullups

-seated bench press (machine)

-bench dips 

*Mosey back to the front of the Lumberyard

Part 2:

Timer was set for 60 seconds of exercise and 20 seconds of rest between stations. Move in a counter clockwise fashion after the 60 second lift. Once the first set of exercises were complete, move to the second set, then third, etc.

Plate

1-bench close grip

2-front raise 

3-halos

4-bus drivers

Dumbbells

1-flys

2-lateral raise

3-bent over fly

4-shrugs

Kettlebell

1-lat pullover

2-tricep extension standing

3-walking kettlebell carry

4-1 arm skull crusher

Chain

1-merkins (chain over neck)

2-chain turns (forearms)

3-diamond merkins (chain over neck)

Coupon

4-one hand on coupon, one hand on ground, perform merkin, switch hands after one rep

Beaver is heading DR for some relaxation for the week. Had some good chatter this morning about bow hunting, something Yukon attempted and was never successful at. Lessons might be in order. Iron Haul in the morning!

2 mammoth men brought their mammoth balls for an upper body challenge. The setup consisted of 4 stations in a circle with a 35 lb plate, 2-25 lb dumbbells, a kettle bell (choice of 40, 35, and 30 lbs), and a chain. Here’s how it went down.

Warmup:

-Quick mosey around the parking lot

-arm circles

-lat stretch

-good mornings

-roscoes wife

The meat and taters:

Timer was set for 90 seconds of exercise and 15 seconds of rest between stations. Move in a counter clockwise fashion after the 90 second lift. Once the first set of exercises were complete, move to the second set, then third, etc.

Plate

1-bench close grip

2-front raise 

3-halos

4-bench wide grip

5-bus drivers

Dumbbells

1-flys

2-lateral raise

3-shoulder press

4-bent over fly

5-shrugs

Kettlebell

1-lat pullover

2-tricep extension standing

3-walking kettlebell carry

4-upright row

5-skull crusher laying

Chain

1-merkins (chain over neck)

2-chain turns (forearms)

3-merkin pull through

4-chain turns (forearms, opposite way)

5-diamond merkins (chain over neck)

After the workout Yukon and Beaver chatted for a bit about house projects. Sounds like Beaver might start a side hustle doing home remodeling. Might be time to get rid of my 1990 cabinets.