Category: 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

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

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

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

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

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

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

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