Day 8 – Row, Press, Repeat….

Got in another great workout today! Today, I completed Workout A, Phase 1 From Craig Ballantyne’s Turbulence Training “15 Pounds of Muscle in 8 Weeks program.   As previously stated, this workout consists of Chest/Back supersets.  We’re talking a chest press of some sort followed by a rowing exercise or vice versa.

This is the second time that I have performed this particular workout.  While I pushed hard last week, I definitely went at it with much more intensity this time around.  When I was able to increase the working weight load from last week, I did. I also added a slight variation to Inverted Rows:


(Photo Courtesy of

Notice the feet on the bench.  That slight variation, along with alternating between an overhand grip (as seen in the picture) & underhand grip made a world of difference.  I can normally pound out 15-25 Inverted Rows per set with my feet on the floor.  I struggled to get 10 per set tonight!
I also made a slight modification to the classic Flat Bench Dumbbell Press.
May I introduce the Alternating Flat Bench Dumbbell Press:
(Photo Courtesy of
The exercise begins with both arms in the “up” position.  While keeping the right arm in the “up” position, the left arm is lowered & then the weight is pressed back to the “up” position.  The left arm stays in this locked out position while the right arm is lowered & the weight pressed back up.  This pattern is repeated for the required number of reps per arm.
Reduce your weight load on this bad boy, it fatigues the chest rather quickly!!!
I can say without a doubt that these slight modifications to a couple of exercises made tonight’s workout more challenging.  If your routine is becoming “routine”, look for variations of your favorite exercises.  Sometimes a different angle of attack is all you need to awaken dormant muscles & give your workout some spice!
Today’s Workout Tracks:
All songs are by Volbeat (album names a listed after song title).  I grabbed a few songs from a few different albums & let ‘er rip.
  • A Warrior’s Call – Beyond Hell/Above Heaven
  • The Mirror and The Ripper – Beyond Hell/Above Heaven
  • Who They Are – Beyond Hell/Above Heaven
  • 7 Shots – Beyond Hell/Above Heaven
  • A New Day – Beyond Hell/Above Heaven
  • Sad Man’s Tongue – Rock the Rebel/Metal the Devil
  • Still Counting – Guitar Gangsters & Cadillac Blood
  • Hallelujah Goat – Guitar Gangsters & Cadillac Blood
  • You or Them – Rock the Rebel/Metal the Devil
  • Pool of Booze, Booze, Booza – The Strength, The Sounds, The Songs

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