New Lifts for Arms

Did not do sprints in the A.M. yesterday because my schedule is mixed up a little with going to Kansas to get the kids today.  However, I did them today.  175 yards with end up hill and two and a half minutes rest seven times with a 200yard blast at the end.

Yesterday's arm and shoulder workout:

Everything was 3x12

Super set of EZ bar curl (heavy) to Hammer Curl (focus was on keeping elbow under sholder)

Super set of Spider Curl to Bicep Ladder
Both new lifts.  I had to keep dropping weight on the spider curls.  It is so controlled with no cheating at all.  Very long pump that works all of the bicep.  I really liked it.  Same for the Bicep Ladder.  It took me a while to get the hang of it and I arched my back, which I don't think instructed, but it really worked my biceps and many other mussels in my shoulders and back. 

Super set: Ring Pull-ups with Chain to Lawn Mowers
Ring Chain pull-ups are a new thing.  Wow, they work I could not put 12 together unbroken in my last two sets.  My lats are fired up today and I think this is why.  They had to work extra hard because biceps were already checking out. 

Super set: High Incline Bench shoulder press to Single arm Landmine Press
The H.I.B. shoulder presses suck, suck suck suck SUCK SUCK SSSSUUUUUCCCCKKKK I only used 20lbs and my delts were screaming and crying.  These are very hard I paired them with the Landmine press to work both sides of my delts and brother, they did the trick.

Super set: Full motion dumbell Shoulder Press to Leaning Dumbbell Lat raises
By this time I was just holding on.  I had to pause with the presses.  I love the leaning dumbbell Lat raises because it is the first trap workout that I feel is doing what I want.

Cashed out with Shrugs.

I walked out covered in sweat again today.  I have not checked my heart rate on these old school pumping iron workouts, but my goal is to do them straight through, with intensity without breaks.  I have been getting in and out of the weight room in about an hour.  Anyway, my heart rate gets higher in a CrossFit wod and probably in sprints but I have been very happy with how these workouts are contributing to my fitness.