7/10 – Squat

Good session

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

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

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 ×8
blue+green+purple+red ×8
blue+green+purple+red ×8

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

Lying Leg Raises (feet under band stretched between two KBs):
doubled red ×25
doubled red ×25

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

Duration: 31 minutes

7/7 – Press

Pressing feeling good…

Single-arm OH KB Press:
53×10
53×10
72×10
72×10
72×10
72×10
72×10
72×10
72×10
72×10

Standing Military Press (wooden dowel anchored to band):
green ×10
green ×10
green ×10

BTN Standing Military Press (wooden dowel anchored to band):
green ×10
green ×10
green ×10

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

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

Front Lateral Raises (wooden dowel anchored to band):
reds ×10
reds ×10
reds ×10
reds ×10
reds ×10

CG Band Curls (wooden dowel anchored to band):
purple ×15
purple ×15
purple ×15

Band Reverse Curls (wooden dowel anchored to band):
purple ×15
purple ×15
purple ×15

Band Forearm Curl  (wooden dowel anchored to doubled band):
purple ×10
purple ×10
purple ×10

Reverse Band Forearm Curls (wooden dowel, standing on band, holding arms straight out):
purple ×10
purple ×10
purple ×10

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

Duration: 25 minutes

7/6 – Hamstrings/Back

Week 17 of quarantine.

Kettlebell SLDL (using wooden dowel ran through kb handles):
213×10
213×10
213×10
213×10
213×10

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

Kettlebell Shrugs (using wooden dowel ran through kb handles):
213×10
213×10
213×10
213×10
213×10

Underhand Rows (using wooden dowel ran through kb handles):
160×10
160×10
160×10

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:
blue+purple+green+red ×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: 37 minutes

7/3 – Chest/Tris – Deload

Week 16 of quarantine workouts finished. Hard to believe its been four months.

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

7/2 – Squat – Deload

Toe getting there…added some squatting back into the mix.

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:
reds ×25
reds ×25
reds ×25
reds ×25

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

Duration: 35 minutes

6/30 – Press – Deload

Deload

Single-arm OH KB Press:
53×10
53×10
53×10
53×10
53×10
53×10

Standing Military Press (wooden dowel anchored to band):
purple ×10
purple ×10
purple ×10

BTN Standing Military Press (wooden dowel anchored to band):
purple ×10
purple ×10
purple ×10

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 Raises (wooden dowel anchored to band):
red ×10
red ×10
red ×10
red ×10
red ×10

CG Band Curls (wooden dowel anchored to band):
purple ×15
purple ×15
purple ×15

Band Reverse Curls (wooden dowel anchored to band):
purple ×15
purple ×15
purple ×15

Band Forearm Curl  (wooden dowel anchored to doubled band):
red ×25
red ×25
red ×25

Reverse Band Forearm Curls (wooden dowel, standing on band, holding arms straight out):
red ×25
red ×25
red ×25

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

Duration: 20 minutes

6/29 – Hamstrings/Back – Deload

Week 16 of quarantine. Deloading a bit since it’s been a while, and I can feel my CNS is a bit burned.

Kettlebell SLDL (using wooden dowel ran through kb handles):
160×25
160×25
160×25

Lying Band Hamstring Curls:
purple ×10
purple ×10
purple ×10
purple ×10
purple ×10
purple ×10

Kettlebell Shrugs (using wooden dowel ran through kb handles):
160×10
160×10
160×10
160×10
160×10

Overhand Rows (using wooden dowel ran through kb handles):
160×5
160×10
160×10

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

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

Band Close-grip Pulldowns:
blue ×12-12-12-12-12

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

Wide-grip Pushdowns:
red ×15-15-15-15-15

Standing Band Ab Crunches:
purple ×25
purple ×25

Lying Leg Raises (feet under band stretched between two KBs):
doubled red ×25
doubled red ×25

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

Duration: 31 minutes

6/26 – Chest/Tris

Week 15 of quarantine workouts finished.

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

Floor Presses (lying across band looped over wooden dowel, super set with CG Floor Presses):
doubled green+doubled red ×5
doubled green ×10
doubled green ×10

CG Floor Presses (lying across band looped over wooden dowel):
doubled green+doubled red ×5
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):
doubled reds ×20
doubled reds ×20
doubled reds ×20

Reverse Forearm Curls (wooden dowel anchored to kb with band):
reds ×20
reds ×20
reds ×20

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

Duration: 35 minutes

6/25 – Squat

Toe still achy; no squats.

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

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

Lying Hamstring Curls:
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+green+purple+red ×8
blue+green+purple+red ×8
blue+green+purple+red ×8

OH Band Curls:
red ×20-20-20-20-20-20

Hammer-grip Pullups (using basement ceiling joists):
×10
×10
×15

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

Standing Band Ab Crunches:
purple ×25
purple ×25

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

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

Duration: 38 minutes

6/23 – Press

Easing back into standing presses with the hurt toe.

Single-arm OH KB Press:
53×10
53×10
53×10
53×10
53×10
53×10
53×10
53×10
53×10
53×10
53×10
53×10

Standing Military Press (wooden dowel anchored to band):
green ×10
green ×10
green ×10

BTN Standing Military Press (wooden dowel anchored to band):
green ×10
green ×10
green ×10

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

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

Front Lateral Raises (wooden dowel anchored to band):
reds ×10
reds ×10
reds ×10
reds ×10
reds ×10

CG Band Curls (wooden dowel anchored to band):
purple ×15
purple ×15
purple ×15

Band Reverse Curls (wooden dowel anchored to band):
purple ×15
purple ×15
purple ×15

Band Forearm Curl  (wooden dowel anchored to doubled band):
purple ×10
purple ×10
purple ×10

Reverse Band Forearm Curls (wooden dowel, standing on band, holding arms straight out):
purple ×10
purple ×10
purple ×10

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

Duration: 28 minutes