4/16 – Squat

Good squats.

KB Goblet Squats:
88×10
88×10
88×10
88×10
88×10
88×10
88×10
88×10
88×10
88×10

Single-arm KB OH Squats:
53×5 (left)
53×5 (right)
53×5 (left)
53×5 (right)

Band Adduction (superset with abduction):
red ×15
red ×15
red ×15

Band Abduction:
red ×15
red ×15
red ×15

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

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

Band Pulldowns (overhand grip):
green+purple+red ×15
green+purple+red ×15
green+purple+red ×15
green+purple+red ×15
green+purple+red ×15

OH Band Curls:
red ×15-15-15-15-15

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

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

Kneeling Ab Crunches:
purples ×25
green ×25

Lying Leg Raises (feet under band stretched between two KBs):
red ×50

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

Duration: 50 minutes

4/15 – Arms

All exercises super set, 90s between rounds.

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

Band Curls (standing on band over wooden dowel, various grips):
green ×20
green ×20
green ×20
green ×20
red ×50 (reverse grip)

Single-arm Band Extension:
red ×20
red ×20
red ×20
red ×20
red ×30

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

Incline Pushups on Stairs (palms forward grip on step, hands pec level):
×20
×20
×20
×20
×30 (on floor)

Duration: 30 minutes

4/14 – Press

KB presses getting stronger…

Single-arm OH KB Press:
53×10
53×10
72×6
72×6
88×6 (PR)
88×6-53×10

Band Single-arm Strict 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

KB Curls (kb hanging from wooden dowel):
72×10
72×10
72×10
72×10

KB Reverse Curls (kb hanging from wooden dowel):
53×10
53×10
53×10
53×10

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 ×50
red ×40
red ×30

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

Duration: 40 minutes

4/13 – Hamstrings/Back

Fifth week of quarantine workouts.

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

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

DE KB Deadlift: (using wooden dowel ran through kb handles):
213×5
213×5
213×5
213×5
213×5

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
160×10
160×10

Band Face Pulls (superset with btn band pulldowns):
purples ×20
purples ×20
purples ×20
purples ×20
purples ×20

Band BTN Pulldowns (neutral grip):
purples ×20
purples ×20
purples ×20
purples ×20
purples ×20

Band Close-grip Pulldowns:
purple+green+red ×10-10-10-10-10

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

Pushdowns (various grips):
purple ×15-15-15-15-15

Kneeling Ab Crunches:
green ×30

Lying Leg Raises (feet under band stretched between two KBs):
red ×10-20-20

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

Duration: 54 minutes

4/10 – Chest/Tris

Fourth week of quarantine workouts in the books. Cruised a bit to take it easy on the shoulders/elbows (feeling a little stiff)

KB Floor Squeeze Presses (lying on floor, holding kb like a ball and pressing, second set of each ‘set’ done in a decline):
53×20-20
72×15-15
88×10-10
88×10-10
88×10-10-72×10-10-53×10-10

Floor Band Presses (lying across band, neutral grip):
doubled purple ×15-15-15-15-15

Lying Band Flyes (lying across band):
doubled purple ×20-20-20-20-20

Standing Band Crossovers (bands anchored to ceiling):
reds ×20-20-20-20-20

Band Pushdowns (superset with reverse pushdowns):
green ×10
green ×10
green ×10

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

Band ‘Dip’ Pushdowns:
purples ×10
purples ×10
purples ×10

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: 45 minutes

4/9 – Squat

Good quarantine session.

KB Goblet Squats:
88×10
88×10
88-72-53×10

Single-arm KB OH Squats:
53×5 (left)
53×5 (right)
53×5 (left)
53×5 (right)

Band Adduction (superset with abduction):
red ×15
red ×15
red ×15

Band Abduction:
red ×15
red ×15
red ×15

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

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

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

OH Band Curls:
red ×15-15-15-15-15

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

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

Kneeling Ab Crunches:
purples ×25
green ×25

Lying Leg Raises (feet under band stretched between two KBs):
red ×50

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

Duration: 50 minutes

4/8 – Arms

All exercises super set, 90s between rounds.

KB Hammer Curls (holding horn with neutral grip, hold last 5 reps at the top for  2 count):
53×20
53×20
53×20
53×20
53×30

Band Curls (standing on band over wooden dowel, various grips):
green ×20
green ×20
green ×20
green ×20
red ×50 (reverse grip)

Single-arm Band Extension:
red ×20
red ×20
red ×20
red ×20
red ×30

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

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

Incline Pushups on Stairs (palms forward grip on step, hands pec level):
×20
×20
×20
×20
×30

Duration: 30 minutes

4/7 – Press

KB presses getting stronger every week…thinking I may need to order the 106lb’er.

Single-arm OH KB Press:
53×10
53×10
72×6
72×6
88×5 (PR)
88×4-53×10

Band Single-arm Strict 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

KB Curls (kb hanging from wooden dowel):
53×10
53×10
53×10
53×10

KB Reverse Curls (kb hanging from wooden dowel):
53×10
53×10
53×10
53×10

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 ×50
red ×40
red ×30

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

Duration: 40 minutes

4/6 – Hamstrings/Back

Fourth week of quarantine workouts.

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

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

DE KB Deadlift: (using wooden dowel ran through kb handles):
213×5
213×5
213×5
213×5
213×5

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 ×20
purples ×20
purples ×20
purples ×20
purples ×20

Band BTN Pulldowns (neutral grip):
purples ×20
purples ×20
purples ×20
purples ×20
purples ×20

Band Close-grip Pulldowns:
purples ×15-15-15-15-15

Band Straight-arm Lat Pushdowns (strict form):
purple ×10-10-10-15-15

Pushdowns (various grips):
red ×20-20-20-20-20

Kneeling Ab Crunches:
purples ×20
green ×20 – purple ×30

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

Duration: 52 minutes

4/3 – Chest/Tris

Third week of quarantine workouts in the books.

KB Floor Squeeze Presses (lying on floor, holding kb like a ball and pressing, second set of each ‘set’ done in a decline):
53×20-20
72×20-20
88×20-20
88×20-20
88×20-20-72×20-53×20

Floor Band Presses (lying across band, neutral grip, sets to failure):
doubled green ×22-11-8-7-8

Lying Band Flyes (lying across band):
doubled purple ×20-20-20-20-20

Standing Band Crossovers (bands anchored to ceiling):
reds ×20-20-20-20-20

Band Pushdowns (superset with reverse pushdowns):
green ×10
green ×10
green ×10

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

Band ‘Dip’ Pushdowns:
purples ×10
purples ×10
purples ×10

Forearm Curls (wooden dowel anchored to kb with band, sets to failure):
doubled red ×50
doubled red ×40
doubled red ×30

Reverse Forearm Curls (wooden dowel anchored to kb with band, sets to failure):
red ×50
red ×30
red ×25

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

Duration: 40 minutes