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I'm going to start posting times on this log since I already write them down, and some people might be interested.
soft tissue stuff - I dont keep track of the time I spend doing that, but its usually roughly an hour. Most of you younger guys can probably get done with a good routine in 10 - 15 minutes that would be as effective for you, but because of my age and the fact that I was inactive for several years, my muscles are all stuck together still. Spending an hour prior to working out gets them all loose and they function a lot better.
mobility warmups - start time 6:10
weights - start time 6:39, finish time after MB slams - 8:36
squat
55*10, 145*8, 195*5, 235*5, 285,3, 325*3,
365*3 (PR for 3 reps), 345*3
squat 365*3
RDL
145*10, 235*5, 285*5, 325*5, 375*5
DB step ups
65(2 dumbells, each 65 lbs)*5, 75*5, 80*5
KB swings
12 swings then 60 sec on treadmill at 2.2 mph per set
62*3, 70*3, 80*2
lat EQI
15*60
flye EQI
15*60
Tonight I felt my mid back/lower trap muscles more than ever while doing the EQIs - especially the lat ones. I can see why these are good for you shoulders. They make the muscles near the bottom of your shoulder blades stronger and more stable.
MB slams
1 set = 15 slams and 30 seconds on treadmill
8 sets