8/12 – Arms

First four exercises done back-to-back, 0-30s rest between rounds. Pretty awesome seeing how well all the band work carries over to straight weight.

@gym
DB Hammer Curls (hold last 5 reps at the top for  2 count):
30s ×20
30s ×20
30s ×20
30s ×30

Cable Curls:
60×20 (wide-grip)
60×20 (wide-grip)
60×30 (close-grip)
40×30 (reverse grip)

V-bar Pushdown:
80×20
100×20
120×20
140×30

Underhand Pushdown:
60×20
60×20
60×20
60×30

Seated Tricep Press Machine:
110×20
110×20
110×20
110×20

Duration: 15 minutes

8/11 – Chest/Tris

Solid

KB Floor Squeeze Presses (lying on floor, holding kb like a ball and pressing):
53×10-10
72×10-10
88×10-10-10-10-10-10-10-10-10-20
72×10-20-53×20-30

Floor Presses (lying across band looped over wooden dowel, super set with CG Floor Presses):
doubled green ×10
doubled green ×10
doubled green ×10

CG Floor Presses (lying across band looped over wooden dowel):
doubled green ×10
doubled green ×10
doubled green ×10

Lying Band Flyes (lying across band):
doubled green ×15-15-15

Standing Band Crossovers (bands anchored to ceiling):
purples ×15-reds ×15
purples ×15-reds ×15
purples ×15-reds ×15

Reverse Band Pushdowns:
purple ×15
purple ×15
purple ×15
purple ×15
purple ×15

Wide-grip Pushdowns:
purple ×15
purple ×15
purple ×15
purple ×15
purple ×15

Forearm Curls (wooden dowel anchored to kb with band, thumbless):
doubled red ×25
doubled red ×25
doubled red ×25

Reverse Forearm Curls (wooden dowel anchored to kb with band, thumbless):
red ×25
red ×25
red ×25

Band Pull-Aparts:
red ×25
red ×25
red ×25
red ×25

Duration: 40 minutes

8/10 – Hamstrings/Back

Week 22. The gym was dead so I did my entire session there today – felt great. Lots of rest pause (15s rests between sets).

@ gym
Conventional Deadlift:
135×5
225×5
315×5
405×5
315×5
225×5

Conventional SLDL:
225×10
225×10
225×10
225×10

Underhand BB Rows:
185×10
185×10
185×10
185×10

Shrugs:
225×10
315×10
405×10
405×10
315×10

GHRs (3/2 setting):
×10-10-10-10-10

Wide neutral-grip Pulldowns (superset with btn pulldowns):
120×10
120×10
120×10
120×10
120×10

Wide neutral-grip BTN Pulldowns:
120×10
120×10
120×10
120×10
120×10

CG Pulldowns:
120×10-10-10-10-10

Straight-arm Lat Pushdowns (strict form):
60×10-10-10-10-15

Wide-grip Pushdowns:
60×15-15-15-15-15

Standing Rope Ab Crunches:
60×25
60×25

Hanging Knee/Leg Raises:
×25
×25

Band Pull-Aparts:
red ×25
red ×25
red ×25
red ×25

Duration: 47 minutes

8/7 – Press

Pandemic week 21 in the books. Back in the gym today – great shoulder workout. Felt great to knock out some reps with the 105lb kb. Pleased with 250 for a solid double on militaries.

@gym:
Standing Military Press:
45×12
75×10
105×8
135×5
165×5
195×5
225×3
250×2
135×10-135×10 (btn)
135×10-135×10 (btn)

Single-arm OH KB Press:
70×10
70×10
88×5
88×5
105×5 (PR)
105×5 (PR)
70×10
70×10
70×10
70×10

Side Laterals (superset with rear laterals):
20×10
20×10
20×10
20×10
20×10

Rear Laterals:
20×10
20×10
20×10
20×10
20×10

Front Plate Raises:
45×10
45×10
45×10
45×10
45×10

EZ Curls:
45×15
45×15
45×15

Reverse EZ Curls:
45×15
45×15
45×15

DB Forearm Curl:
15×10
15×10
15×10

Reverse DB Forearm Curls:
15×20
15×20
15×20

Band Pull-Aparts:
red ×25
red ×25
red ×25
red ×25

Duration: 50 minutes

8/6 – Squat

Skipped shrugs due to my neck feeling tight.

OH Band Squats (standing on band anchored to dowel):
purple ×10
purple ×10
purple ×10
purple ×10
purple ×10
purple ×10

Band Adduction (superset with abduction):
reds ×10
reds ×10
reds ×10

Band Abduction:
reds ×10
reds ×10
reds ×10

Band Kickbacks:
reds ×10
reds ×10
reds ×10

Band Single-leg Leg Extensions:
purple ×10-10-10-10-10-10

Band Face Pulls (pulling down to chest level with handle, superset with pulldowns):
greens ×15
greens ×15
greens ×15

Band Pulldowns (overhand grip):
blue+purple×15
blue+purple×15
blue+purple×15

OH Band Curls:
red ×20-20-20-20-20-20

Chins (using dowel over basement ceiling joists):
×10
×10
×12

Hanging Scapular Retractions (using basement ceiling joists):
×10
×10
×12

Standing Band Ab Crunches:
green ×25
green ×25

Standing Band Side-Bends:
greens ×25
greens ×25
greens ×25
greens ×25

Band Pull-Aparts:
red ×25
red ×25
red ×25
red ×25

Duration: 44 minutes

8/5 – Arms

All exercises superset, no rests between rounds.

Band Hammer Curls (standing on bands, hold last 5 reps at the top for  2 count):
reds ×20
reds ×20
reds ×20
reds ×20
reds ×30

Band  Curls (dowel anchored to band):
blue ×10
blue ×10
blue ×10
blue ×10
blue ×20

Wide-grip Band Curls (dowel anchored to band):
purple ×20
purple ×20
purple ×20
purple ×20
purple ×20 (reverse grip)

Band Pushdown:
green ×20
green ×20
green ×20
green ×20
green ×30

Reverse Pushdown:
red ×20
red ×20
red ×20
red ×30
red ×50

CG Floor Presses (lying across band looped over wooden dowel):
green ×12
green ×12
green ×12
green ×12
green ×20 (reverse grip)

Duration: 23 minutes

8/4 – Chest/Tris

Good chest session.

KB Floor Squeeze Presses (lying on floor, holding kb like a ball and pressing):
53×10-10
72×10-10
88×10-10-10-10-10-10-10-10-10-20
72×10-20-53×20-30

Floor Presses (lying across band looped over wooden dowel, super set with CG Floor Presses):
doubled green ×10
doubled green ×10
doubled green ×10

CG Floor Presses (lying across band looped over wooden dowel):
doubled green ×10
doubled green ×10
doubled green ×10 (reverse wide-grip)

Lying Band Flyes (lying across band):
doubled green ×15-15-15

Standing Band Crossovers (bands anchored to ceiling):
purples ×15-reds ×15
purples ×15-reds ×15
purples ×15-reds ×15

Reverse Band Pushdowns:
purple ×15
purple ×15
purple ×15
purple ×15
purple ×15

Wide-grip Pushdowns:
purple ×15
purple ×15
purple ×15
purple ×15
purple ×15

Forearm Curls (wooden dowel anchored to kb with band):
doubled red ×25
doubled red ×25
doubled red ×50

Reverse Forearm Curls (wooden dowel anchored to kb with band):
red ×25
red ×25
red ×50

Band Pull-Aparts:
red ×25
red ×25
red ×25
red ×25

Duration: 30 minutes

8/3 – Hamstrings/Back

Week 21. Ventured to the gym today for the first time in 5+ months to do deadlifts/shrugs/rows. Pretty pleased with how solid deads were despite not having picked up anything heavier than 213lbs since pre-quarantine.

@ gym
Deadlift:
135×10
225×5
315×3
405×2
495×1
585×2

Conventional SLDL:
225×10
225×10
225×10

Overhand BB Rows:
225×10
225×10
225×10

Shrugs:
225×10
315×10
315×10
315×10
315×10

@ home
Lying Band Hamstring Curls:
green ×10
green ×10
green ×10
green ×10
green ×10

Band Face Pulls (dowel, superset with btn band pulldowns):
greens ×10
greens ×10
greens ×10
greens ×10
greens ×12

Band BTN Pulldowns (dowel):
greens ×10
greens ×10
greens ×10
greens ×10
greens ×12

Band Close-grip Pulldowns (pause at bottom):
blue+green ×10-10-10-10-10

Band Straight-arm Lat Pushdowns (strict form):
purple+red ×10-10-10-10-10

Wide-grip Pushdowns:
purple ×15-15-15-15-15

Standing Band Ab Crunches:
purple ×25
purple ×25

Hanging Knee Raises:
×25
×25

Band Pull-Aparts:
red ×25
red ×25
red ×25
red ×25

Duration: 50 minutes

7/31 – Chest/Tris – Deload

Week 20 of quarantine workouts finished. 5 months. Damn.

KB Floor Squeeze Presses (lying on floor, holding kb like a ball and pressing):
53×10-10-10-10-10-10-10-10-10-10

Floor Presses (lying across band looped over wooden dowel, super set with CG Floor Presses):
doubled purple ×10
doubled purple ×10
doubled purple ×10
doubled purple ×10
doubled purple ×10

CG Floor Presses (lying across band looped over wooden dowel):
doubled purple ×10
doubled purple ×10
doubled purple ×10
doubled purple ×10
doubled purple ×10

Lying Band Flyes (lying across band):
doubled purple ×15-15-15-15-15

Standing Band Crossovers (bands anchored to ceiling):
reds ×15-15-15-15-15-15

Reverse Band Pushdowns:
red ×15
red ×15
red ×15
red ×15
red ×15

Wide-grip Pushdowns:
purple ×15
purple ×15
purple ×15
purple ×15
purple ×15

Forearm Curls (wooden dowel anchored to kb with band):
doubled reds ×25
doubled reds ×25
doubled reds ×25

Reverse Forearm Curls (wooden dowel anchored to kb with band):
red ×25
red ×25
red ×25

Band Pull-Aparts:
red ×25
red ×25
red ×25
red ×25

Duration: 25 minutes

7/30 – Squat – Deload

Deload.

OH Band Squats (standing on band anchored to dowel):
purple ×10
purple ×10
purple ×10

Band Adduction (superset with abduction):
red ×10
red ×10
red ×10

Band Abduction:
red ×10
red ×10
red ×10

Band Kickbacks:
red ×10
red ×10
red ×10

Band Single-leg Leg Extensions:
purple ×10-10-10-10-10-10

KB Shrugs:
72+88×10
72+88×10
72+88×10
72+88×10
72+88×10
72+88×10

Lying Hamstring Curls:
purple ×10-10-10-10-10-10

Band Face Pulls (pulling down to chest level with handle, superset with pulldowns):
purples ×15
purples ×15
purples ×15

Band Pulldowns (overhand grip):
blue ×15
blue ×15
blue ×15

OH Band Curls:
red ×20-20-20-20-20-20

Hammer-grip Pullups (using basement ceiling joists):
×10
×10
×10

Hanging Scapular Retractions (using basement ceiling joists):
×10
×10
×10

Standing Band Ab Crunches:
purple ×25
purple ×25

Standing Band Side-Bends:
blue ×25
blue ×25
blue ×25
blue ×25

Band Pull-Aparts:
red ×25
red ×25
red ×25
red ×25

Duration: 29 minutes