Month: June 2020

Messed up my big toe so reduced intensity on standing overheads and did kb presses seated, which were super awkward.

Seated Single-arm OH KB Press (sitting on floor):
53×10
53×10
72×8
72×8
88×2
88×2
72×6
72×6
53×8
53×8
53×8
53×8

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

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

Band Single-arm 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):
reds ×10
reds ×10
reds ×10
reds ×10
reds ×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):
purple ×10
purple ×10
purple ×10

Reverse Band Forearm Curls (wooden dowel, standing on band, holding arms straight out):
purple ×10
purple ×10
purple ×10

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

Duration: 34 minutes

Week 14 of quarantine.

Conventional Kettlebell SLDL (using wooden dowel ran through kb handles):
213×25
213×25

Lying Band Hamstring Curls:
green ×10
green ×10
green ×10
green ×10
green ×10

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 (dowel, superset with btn band pulldowns):
greens ×10
greens ×10
greens ×10
greens ×10
greens ×10

Band BTN Pulldowns (dowel):
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

Standing Band Ab Crunches:
blue+purple ×15
blue+purple ×15

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: 33 minutes

Week 13 of quarantine workouts finished. Quick session with slightly reduced volume.

KB Floor Squeeze Presses (lying on floor, holding kb like a ball and pressing):
53×10
72×10
88×10-10-10-10-10-10
72×10-53×10

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

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

Wide-grip Pushdowns:
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: 13 minutes

Easing into squats again.

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

KB Goblet Squats:
88×10
88×10
88×10

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

Lying Hamstring Curls:
purple ×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+green+purple+red ×8
blue+green+purple+red ×8
blue+green+purple+red ×8

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:
blue+red ×15
blue+red ×15

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: 40 minutes

Great shoulder strength.

Single-arm OH KB Press:
53×10
53×10
72×8
72×8
88×10 (PR)
88×10
72×10
72×10
53×12
53×12

Standing Military Press (wooden dowel anchored to band):
blue+red ×6
blue+red ×6
blue+red ×6
blue+red ×8 (PR)
blue+red ×8

Band Single-arm 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):
reds ×10
reds ×10
reds ×10
reds ×10
reds ×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
purple ×10

Reverse Band Forearm Curls (wooden dowel, standing on band, holding arms straight out):
red ×25
red ×25
purple ×10

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

Duration: 32 minutes

Week 13 of quarantine.  Knee feeling better so easing into SLDLs again.

Conventional Kettlebell SLDL (using wooden dowel ran through kb handles):
213×25
213×25

Lying Band Hamstring Curls:
green ×10
green ×10
green ×10
green ×10
green ×10

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):
213×5
213×5
213×5
213×5
213×5

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

Band BTN Pulldowns (dowel):
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

Standing Band Ab Crunches:
blue+red ×15
blue+red ×15

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: 40 minutes

Week 12 of quarantine workouts finished.

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
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

Wide-grip Pushdowns:
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: 25 minutes

Skipped Squats due to sore knee from running.

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

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

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

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

Band Pulldowns (overhand grip):
blue+green+purple+red ×8
blue+green+purple+red ×8
blue+green+purple+red ×8

OH Band Curls:
red ×20-20-20-20-20-20

Hammer-grip Pullups (using basement ceiling joists):
×10
×10
×15

Hanging Scapular Retractions (using basement ceiling joists):
×10
×10
×15

Standing Band Ab Crunches:
blue+red ×15
blue+red ×15

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: 37 minutes