9/17 – Upper

Good session.

Lying Single-leg Extensions:
purple ×10
purple ×10
purple ×10
purple ×10
purple ×10
purple ×50 (both legs)
purple ×50 (both legs)

Lying Single-leg Leg Press:
purple ×20
purple ×20
purple ×20

Single-arm Band Face Pulls (superset with pulldowns):
blue ×10
blue ×10
blue ×10

Band Pulldowns (overhand grip):
blue+green+purple+red ×10
blue+green+purple+red ×10
blue+green+purple+red ×10

OH Band Curls:
red ×20-20-20-20-20-20

Chins:
×10
×10
×12

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

KB Shrugs:
88+72 ×20
88+72 ×20
88+72 ×20
88+72 ×20
88+72 ×20

Lying Leg Lifts:
×25
×25

V-Sit Crunches:
×25
×25

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

Duration: 25 minutes

9/16 – Arms

All exercises superset, 15s rests between rounds. Last round’s sets to failure.

KB Hammer Curls (holding kb by the horn):
53×10
53×10
53×10
53×10
53×22

Seated KB Curls (holding kb in palms of hands):
53×10
53×10
53×10
53×10
53×12

Incline Pushups (shoulder-width, elbows tucked):
×20
×20
×20
×20
×40

Single-arm Crossover Band Extension:
red ×10
red ×10
red ×10
red ×10
red ×15

Bench Dips:
×20
×20
×20
×20
×30

Duration: 15 minutes

9/15 – Chest/Tris

Great workout.

KB Floor Squeeze Presses (lying on floor, holding kb like a ball and pressing):
53×30
72×20
88×25-25-25-25
72×30
53×30

Floor Presses (lying across band looped over wooden dowel):
doubled green ×12
doubled green ×12
doubled green ×12

CG Floor Presses (lying across band looped over wooden dowel):
doubled purple+red ×12
doubled purple+red ×12
doubled purple+red ×12

Skull Crushers (lying across band looped over wooden dowel):
doubled purple ×10
doubled purple ×15
doubled purple ×20

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

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

Band Pushdowns (rope pushdown form):
red ×15
red ×15
red ×15
red ×15
red ×15

Standing Bicep Curl (dowel):
green ×12
green ×12
green ×12
green ×12
green ×12

Decline Pushups:
bw ×10-10-10

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

Duration: 29 minutes

9/14 – Back

Blood clot mostly abated, but positive ‘rona cases at the gym will keep me away for a while…

@ home
Band Face Pulls (dowel, superset with btn band pulldowns and rows):
greens ×12
greens ×12
greens ×12

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

Band Underhand Rows (dowel):
greens ×12
greens ×12
greens ×12

KB Rows:
53×10
53×10
53×10
53×10
53×10
53×10

Band Close-grip Pulldowns (pause at bottom):
blue+green+purple+red ×5-5-5-5-5

Band Straight-arm Lat Pushdowns (strict form):
purple+red ×12-12-12-12-12

BTB KB Shrugs:
88×20-20-20

Wide-grip Pushdowns:
green ×10-10-10

Single-arm Reverse-grip Pushdowns:
red ×10-10-10

Lying Hamstring Curl:
purple ×12
purple ×12
purple ×12
purple ×12
purple ×20

V-Sit Crunches:
×25
×25
×25

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

Duration: 22 minutes

9/11 – Press

Lower volume, higher intensity.

Single-arm OH KB Press (super strict):
53×10
53×10
72×10
72×10
88×5
88×5
53×10
53×10
53×10
53×10

Standing Military Press (wooden dowel anchored to band):
blue ×6
blue ×6
blue ×6
blue ×6
blue ×6

Ultra-wide BTN Standing Military Press (wooden dowel anchored to band):
purple ×10
purple ×10
purple ×10
purple ×10
purple ×20

Band Single-arm Laterals (superset with rear laterals):
red ×10
red ×10
red ×10

Band Single-arm Rear Laterals:
red ×10
red ×10
red ×10

Front Lateral KB Raises:
53×10
53×10
53×10

Band Forearm Curl  (wooden dowel anchored to doubled band):
reds ×50

Reverse Band Forearm Curls (wooden dowel, standing on band, holding arms straight out):
reds ×50

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

Duration: 29 minutes

9/10 – Upper

Good session.

Lying Single-leg Extensions:
purple ×10
purple ×10
purple ×10
purple ×10
purple ×10
purple ×50 (both legs)

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

Band Pulldowns (overhand grip):
blue+green+purple+red ×10
blue+green+purple+red ×10
blue+green+purple+red ×10

OH Band Curls:
red ×20-20-20-20-20-20

Chins:
×10
×10
×12

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

KB Shrugs:
88+72 ×20
88+72 ×20
88+72 ×20
88+72 ×20

Lying Leg Lifts:
×25
×25

V-Sit Crunches:
×25
×25

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

Duration: 18 minutes

9/9 – Arms

All exercises superset, 45s rests between rounds, more intense than the last few months’ arm workouts. Last round’s sets to failure.

KB Hammer Curls (holding kb by the horn):
53×10
53×10
53×10
53×10
53×18

Seated KB Curls (holding kb in palms of hands):
53×10
53×10
53×10
53×10
53×12

Incline Pushups (shoulder-width, elbows tucked):
×20
×20
×20
×20
×40

Single-arm Crossover Band Extension:
red ×10
red ×10
red ×10
red ×10
red ×15

Bench Dips:
×20
×20
×20
×20
×30

Duration: 19 minutes

9/8 – Chest/Tris

Good session. Combining volume for intensity.

KB Floor Squeeze Presses (lying on floor, holding kb like a ball and pressing):
53×30
72×20
88×20-20-20-20-25
72×30
53×30

Floor Presses (lying across band looped over wooden dowel):
doubled blue ×5
doubled blue ×5
doubled blue ×5

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

Skull Crushers (lying across band looped over wooden dowel):
doubled purple ×10
doubled purple ×15
doubled purple ×20

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

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

Band Pushdowns (rope pushdown form):
red ×15
red ×15
red ×15
red ×15
red ×15

Wide-grip Pushdowns:
green ×10
green ×10
green ×10
green ×10
green ×10

Standing Bicep Curl (dowel):
reds ×25
reds ×25
reds ×25

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

Duration: 29 minutes

9/7 – Back

Calf is starting to ease up…did a few sets of band hamstring curls.

@ home
Band Face Pulls (dowel, superset with btn band pulldowns and rows):
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 Underhand Rows (dowel):
greens ×10
greens ×10
greens ×10
greens ×10
greens ×12

Band Close-grip Pulldowns (pause at bottom):
blue+green+purple+red ×5-5-5-5-5

Band Straight-arm Lat Pushdowns (strict form):
purple+red ×10-10-10-10-12

Wide-grip Pushdowns:
purple ×15-15-15

Single-arm Reverse-grip Pushdowns:
red ×10-10-10

Lying Hamstring Curl:
purple ×12
purple ×12
purple ×12

BTB KB Shrugs:
88×20-20-20

V-Sit Crunches:
×25
×25
×25

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

Duration: 25 minutes

9/3 – Upper

Easing into some lower work.

Lying Single-leg Extensions:
purple ×10
purple ×10
purple ×10
purple ×10
purple ×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:
×10
×10
×12

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

KB Shrugs:
88+72 ×20
88+72 ×20
88+72 ×20
88+72 ×20

Standing Band Ab Crunches:
green ×25
green ×25

V-Sit Crunches:
×25
×25

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

Duration: 20 minutes