Welcome to Saltpunk Strength Syndicate.
This is my personal workout lab. I'm already in pretty great shape and healthy, but now that I'm retired, I finally have the time to chase every dumb fitness idea I never had time for.
I document my clanging, banging, lifting, failing, experimenting, and whatever else I feel like doing—because I earned the right to screw around with it.
Saltpunk means stubborn, scarred, and still showing up.
Oh and Lemmy, I'm still here. Ya didn't get rid of me. :)
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Saltpunk Strength Syndicate @sh.itjust.works Universal Monk @sh.itjust.works Day 1: Ran 3 miles, 100 curls, 100 squats
Girlfriend wanted to me to do this for 30 days to see what happens.
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Saltpunk Strength Syndicate @sh.itjust.works Universal Monk @sh.itjust.works Saltpunk Sweat Grind of the Day
Saltpunk Strength Syndicate Workout Plan for Today
Warm-Up:
5 minutes Stationary Bicycle - Moderate pace __________
Cardio:
Rowing Machine: 10 minutes steady-state __________
Upper Body:
3x15-20 Dumbbell Bench Press __________
3x12 Pull-Ups __________
3x15-20 Dumbbell Flyes __________
Lower Body:
3x15-20 Leg Press __________
3x15 Goblet Squats (with Dumbbells) __________
3x15 Lunges (Dumbbells, per leg) __________
Core:
3x20 Captain's Chair Abs __________
Treadmill Intervals:
10 minutes - Alternate 1-minute run and 1-minute walk __________
Cool Down:
5 minutes Treadmill Walk - Slow pace __________
Stretching (focus on quads, hamstrings, chest, and shoulders) __________
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Saltpunk Strength Syndicate @sh.itjust.works Universal Monk @sh.itjust.works New Concept2 Rower display installed
Switched out my Concept2 Rower PM3 display with new updated PM5 display so I can start my new row routine now! :)