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

8/4 – 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

7/28– Press – Deload

Deload

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

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

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

7/27 – Hamstrings/Back – Deload

Week 20 of quarantine. Deloading, as I may finally visit the gym for some heavy deads and overheads next week (remainder of my workouts will be kept at home)

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
160×10

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

Band Face Pulls (dowel, superset with btn band pulldowns):
purples ×15
purples ×15
purples ×15
purples ×15
purples ×15

Band BTN Pulldowns (dowel):
purples ×15
purples ×15
purples ×15
purples ×15
purples ×15

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: 25 minutes