5/15 – Chest/Tris

Ninth week of quarantine workouts finished.

KB Floor Squeeze Presses (lying on floor, holding kb like a ball and pressing, second set of each ‘set’ done in a decline):
53×10-10
72×10-10
72×10-10
72×10-10
72×10-10

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 (reverse grip)

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 (reverse grip)

Lying Band Flyes (lying across band):
doubled purple ×10-10-10-10-10

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

Forearm Curls (wooden dowel anchored to kb with band):
doubled red ×25
doubled red ×25
doubled red ×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: 22 minutes

5/14 – Squat

Nice deload session. Took it easy on squats, etc to help my knees recover from all the running lately.

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):
red ×10
red ×10
red ×10

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

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

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

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

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

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

OH Band Curls:
red ×20-20-20-20-20-20

Hammer-grip Pullups (using basement ceiling joists):
×10
×10
×12

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

Standing Band Ab Crunches:
purple ×25
purple ×25
purple ×25
purple ×25

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

Duration: 35 minutes

5/13 – Arms

All exercises super set, 70s between rounds. Deloadish.

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

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

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

Band Pushdown:
purple ×20
purple ×20
purple ×20
purple ×20
purple ×30

Reverse OH Band Extension:
red ×20
red ×20
red ×20
red ×20
red ×30

CG Floor Presses (lying across band looped over wooden dowel):
purple ×20
purple ×20
purple ×20
purple ×20
purple ×30

Duration: 22 minutes

5/12 – Press

Good deload session.

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 ×20
purple ×20

Band Single-arm L-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):
red ×20
red ×20
red ×20
red ×20
red ×20

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: 30 minutes

5/11 – Hamstrings/Back

Ninth week of quarantine workouts. Scaled intensity back a bit to sort of a deload/active recovery level.

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

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

DE  Conventional Deadlift (using wooden dowel ran through kb handles):
160×5
160×5
160×5
160×5
160×5

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

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

Band Face Pulls (superset with btn band pulldowns):
purples ×10
purples ×10
purples ×10
purples ×10
purples ×10

Band BTN Pulldowns (neutral grip):
purples ×10
purples ×10
purples ×10
purples ×10
purples ×10

Band Close-grip Pulldowns:
green ×10-10-10-10-10

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

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

Standing Ab Crunches:
purple ×25
purple ×25

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

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

Duration: 34 minutes

2/28 – Chest/Tris – Deload

Deload.

Neutral Grip DB Bench Press:
25×20-20-20

DB Squeeze Press:
25×20-20-20

Flat DB Bench:
25×20
55×10
100×10
120×10

Incline DB Bench:
25×20
55×10
100×10
55×20

Cable Crossovers:
30×25-25-25-25-25

Pec Flye Machine:
110×25-25-25

Rope Pushdowns:
50×25-25-25

Incline DB Extensions:
25×10-10-10

Band Extensions:
red ×15-15-15

V-bar Pushdowns:
50×25-25-25

Reverse Pushdowns:
50×25-25-25

Seated Tricep Press Machine:
110×25-25-25

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

Duration: 50 minutes

2/27 – Squat – Deload

Nice dynamic squats/deload session.

DE ATG Squats (high-bar, only rests were when adding/stripping weight):
135×5
185×2
235×2
285×2
335×2
385×2
435×2
385×2
335×2
285×2
235×2
185×2
135×5

DB Shrugs:
100s ×15
100s ×15
100s ×15

Seated Leg Extension:
110-95-80-65-50×20

OH Cable Curls (dropset):
20-17-13-10×15

Rope Face Pulls (dropset, two ropes):
50-40-30×20-10×20

Wide-grip Pulldowns (neutral grip, various planes):
70×10-10-10-10-10

Seated Row:
70×10-10-10-10-10

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

Duration: 40 minutes

2/26 – Press – ME/Deload

Last-minute ‘because I feel like it’ heavy push-presses with a side of deload.

Push Press:
45×20
45×20
75×12
105×10
135×8
165×5
195×3
235×1
265×1
295×2
265×3
265×3

Standing DB Press:
40×10-10-10-10-10

Strict Laterals:
15×15-15-15

Rear Laterals:
15×15-15-15

Seated Shoulder Press Machine:
40×10-10-10

Rear Delt Flye Machine:
60×10-10-10-10-10

Single arm DB Curls (holding opposite arm in concentric position):
15×15-15-15-15-15

DB Hammer Curls:
25×15-15-15-15-15

Seated Bicep Curl Machine (dropset):
80-65-50-40-30×15

DB Forearm Curls:
15×15
15×15
15×15

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

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

Duration: 60 minutes

2/25 – Deadlift – Deload

Deload.

DB SLDL:
90s ×10
90s ×10
90s ×10
90s ×10
90s ×10

GHRs (2/2 setting):
×15
×15
×15

Seated Lat Row Machine (dropset):
110-95-80-65-50×15

Rope Lat Pushdowns:
40×20-20-20

Rope Face-pulls (two ropes):
40×20-20-20-20-20

Overhand Lat Pulldown Machine:
110-95-80-65-50×15

CG Pulldowns (dropset):
100-90-80-70-60-50-40×10

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

Duration: 29 minutes

2/14 – Chest/Tris – Deload

Deload.

Neutral Grip DB Bench Press:
25×10-10-10-10-10

DB Squeeze Press:
25×10-10-10-10-10

Flat DB Bench:
25×10-10-10-10-10

Incline DB Bench:
25×10-10-10-10-10

Cable Crossovers:
30×25-25-25

Pec Flye Machine:
50×15-15-15-15-15

Rope Pushdowns:
50×25-25-25

Incline DB Extensions:
25×10-10-10

Band Extensions:
red ×10-10-10

Pushdowns:
50×25-25-25

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

Duration: 30 minutes