Month: August 2020

Solid

KB Floor Squeeze Presses (lying on floor, holding kb like a ball and pressing):
53×10-10
72×10-10
88×10-10-10-10-10-10-10-10-10-20
72×10-20-53×20-30

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
purple ×15
purple ×15

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

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

Reverse Forearm Curls (wooden dowel anchored to kb with band, thumbless):
red ×25
red ×25
red ×25

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

Duration: 40 minutes

Week 22. The gym was dead so I did my entire session there today – felt great. Lots of rest pause (15s rests between sets).

@ gym
Conventional Deadlift:
135×5
225×5
315×5
405×5
315×5
225×5

Conventional SLDL:
225×10
225×10
225×10
225×10

Underhand BB Rows:
185×10
185×10
185×10
185×10

Shrugs:
225×10
315×10
405×10
405×10
315×10

GHRs (3/2 setting):
×10-10-10-10-10

Wide neutral-grip Pulldowns (superset with btn pulldowns):
120×10
120×10
120×10
120×10
120×10

Wide neutral-grip BTN Pulldowns:
120×10
120×10
120×10
120×10
120×10

CG Pulldowns:
120×10-10-10-10-10

Straight-arm Lat Pushdowns (strict form):
60×10-10-10-10-15

Wide-grip Pushdowns:
60×15-15-15-15-15

Standing Rope Ab Crunches:
60×25
60×25

Hanging Knee/Leg Raises:
×25
×25

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

Duration: 47 minutes

Pandemic week 21 in the books. Back in the gym today – great shoulder workout. Felt great to knock out some reps with the 105lb kb. Pleased with 250 for a solid double on militaries.

@gym:
Standing Military Press:
45×12
75×10
105×8
135×5
165×5
195×5
225×3
250×2
135×10-135×10 (btn)
135×10-135×10 (btn)

Single-arm OH KB Press:
70×10
70×10
88×5
88×5
105×5 (PR)
105×5 (PR)
70×10
70×10
70×10
70×10

Side Laterals (superset with rear laterals):
20×10
20×10
20×10
20×10
20×10

Rear Laterals:
20×10
20×10
20×10
20×10
20×10

Front Plate Raises:
45×10
45×10
45×10
45×10
45×10

EZ Curls:
45×15
45×15
45×15

Reverse EZ Curls:
45×15
45×15
45×15

DB Forearm Curl:
15×10
15×10
15×10

Reverse DB Forearm Curls:
15×20
15×20
15×20

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

Duration: 50 minutes

Skipped shrugs due to my neck feeling tight.

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):
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 ×10-10-10-10-10-10

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

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

OH Band Curls:
red ×20-20-20-20-20-20

Chins (using dowel over basement ceiling joists):
×10
×10
×12

Hanging Scapular Retractions (using basement ceiling joists):
×10
×10
×12

Standing Band Ab Crunches:
green ×25
green ×25

Standing Band Side-Bends:
greens ×25
greens ×25
greens ×25
greens ×25

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

Duration: 44 minutes

Good chest session.

KB Floor Squeeze Presses (lying on floor, holding kb like a ball and pressing):
53×10-10
72×10-10
88×10-10-10-10-10-10-10-10-10-20
72×10-20-53×20-30

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 (reverse wide-grip)

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

Wide-grip 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 ×50

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

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

Duration: 30 minutes

Week 21. Ventured to the gym today for the first time in 5+ months to do deadlifts/shrugs/rows. Pretty pleased with how solid deads were despite not having picked up anything heavier than 213lbs since pre-quarantine.

@ gym
Deadlift:
135×10
225×5
315×3
405×2
495×1
585×2

Conventional SLDL:
225×10
225×10
225×10

Overhand BB Rows:
225×10
225×10
225×10

Shrugs:
225×10
315×10
315×10
315×10
315×10

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

Band Face Pulls (dowel, superset with btn band pulldowns):
greens ×10
greens ×10
greens ×10
greens ×10
greens ×12

Band BTN Pulldowns (dowel):
greens ×10
greens ×10
greens ×10
greens ×10
greens ×12

Band Close-grip Pulldowns (pause at bottom):
blue+green ×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:
purple ×25
purple ×25

Hanging Knee Raises:
×25
×25

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

Duration: 50 minutes