"Fistfull of Steel"

It's been over a year now since my last back injury (if you listen closely, you'll hear the sound of me pounding my fist against the wooden table). So I was really conservative with the weight on some of the lifts . The ones that I'm emotionally attached to anyway.

"Fistfull of Steel"*

Warmup: 5 minute jog, dynamic warmup, 2 set warmup of each exercise listed below. (I'm 34 now, gotta ease into it :)

Workout - 3 sets x 8-12 reps - minimum 2 minute rest between sets. Horizontally loaded. Focus your energy and complete 3 sets of each exercise before moving on.

1. Romanian Deadlift - 205# x 10-10-8

2. Hang Cleans - 135# x 5-5-5 (Emotionally attached but told my ego no for a change, hence the lower reps)

3. Bent Over Barbell Row - 115# x 8-8-8

4. Rockstars - 70# x 8/arm

Cooldown - stretch, stretch, and stretch some more (and maybe some ice :) All front loaded exercises, so lot of low back stretches.

*The workouts on this website are a taste of what I do on a grand scale. You assume full liability, risk, and personal responsibility for any of the posted workouts. There are inherent risks with everything in life, and exercise isn't any different. Know your body and limitations! Train hard, train safe, and adjust the workouts to match your personal fitness level. Oh and most importantly....enjoy!