Month: May 2020

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

5/8 – Chest/Tris

Eighth 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
88×10-10
88×10-10
88×10-10-72×10-10-53×10-10

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

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: 30 minutes

5/7 – Squat

Again, endurance/recovery rate continues to skyrocket since I’ve been running. This workout last week took 21 minutes longer (though I did cut volume slightly today)

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

OH Band Squats (standing on band anchored to dowel):
purple ×10
purple ×10
purple ×10
purple ×10
purple ×10

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

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

Band Single-leg Leg Extensions:
red ×20
red ×20
red ×20

KB Shrugs:
72+88×20
72+88×20
72+88×20

Lying Hamstring Curls:
reds ×15-15-15-15-15

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

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

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

Kneeling Ab Crunches:
green ×25
green ×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: 37 minutes

5/6 – 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

KB Curls (kb hanging from wooden dowel):
88×10
88×10
88×10
88×10
53×20 (reverse grip)

Wide-grip Band Curls (dowel anchored to band):
purple ×20
purple ×20
purple ×20
purple ×20
purple ×30

Band Pushdown:
green ×20
green ×20
green ×20
green ×20
green ×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: 25 minutes

5/5 – Press

Good pressing, though my shoulders were feeling a bit ragged.

Single-arm OH KB Press:
53×10
53×10
72×6
72×6
88×7 (PR)
88×7
72×6
72×6
53×6
53×6

Standing Military Press (wooden dowel anchored to band):
blue ×6
blue ×6
blue ×6
blue ×6
blue ×10

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):
purple ×10
purple ×10
purple ×10
red ×20
red ×20

KB Curls (kb hanging from wooden dowel):
88×10
88×10
88×10

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: 37 minutes

5/4 – Hamstrings/Back

Eighth week of quarantine workouts. My work capacity and recovery time is getting ridiculous.

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

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

DE  Conventional 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

Overhand Rows (using wooden dowel ran through kb handles):
213×5
213×5
213×5
213×5
213×5

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

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

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

Kneeling Ab Crunches:
green ×25
green ×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: 48 minutes