All exercises superset, 15s rests between rounds. Last round’s sets to failure.
KB Hammer Curls (holding kb by the horn):
53×10
53×10
53×10
53×10
53×22
Seated KB Curls (holding kb in palms of hands):
53×10
53×10
53×10
53×10
53×12
Incline Pushups (shoulder-width, elbows tucked):
×20
×20
×20
×20
×40
Single-arm Crossover Band Extension:
red ×10
red ×10
red ×10
red ×10
red ×15
Bench Dips:
×20
×20
×20
×20
×30
Duration: 15 minutes
Great workout.
KB Floor Squeeze Presses (lying on floor, holding kb like a ball and pressing):
53×30
72×20
88×25-25-25-25
72×30
53×30
Floor Presses (lying across band looped over wooden dowel):
doubled green ×12
doubled green ×12
doubled green ×12
CG Floor Presses (lying across band looped over wooden dowel):
doubled purple+red ×12
doubled purple+red ×12
doubled purple+red ×12
Skull Crushers (lying across band looped over wooden dowel):
doubled purple ×10
doubled purple ×15
doubled purple ×20
Lying Band Flyes (lying across band):
purple ×15-15-15
Standing Band Crossovers (bands anchored to ceiling):
purples ×15-reds ×15
purples ×15-reds ×15
purples ×15-reds ×15
Band Pushdowns (rope pushdown form):
red ×15
red ×15
red ×15
red ×15
red ×15
Standing Bicep Curl (dowel):
green ×12
green ×12
green ×12
green ×12
green ×12
Decline Pushups:
bw ×10-10-10
Band Pull-Aparts:
red ×25
red ×25
red ×25
red ×25
Duration: 29 minutes
Blood clot mostly abated, but positive ‘rona cases at the gym will keep me away for a while…
@ home
Band Face Pulls (dowel, superset with btn band pulldowns and rows):
greens ×12
greens ×12
greens ×12
Band BTN Pulldowns (dowel):
greens ×12
greens ×12
greens ×12
Band Underhand Rows (dowel):
greens ×12
greens ×12
greens ×12
KB Rows:
53×10
53×10
53×10
53×10
53×10
53×10
Band Close-grip Pulldowns (pause at bottom):
blue+green+purple+red ×5-5-5-5-5
Band Straight-arm Lat Pushdowns (strict form):
purple+red ×12-12-12-12-12
BTB KB Shrugs:
88×20-20-20
Wide-grip Pushdowns:
green ×10-10-10
Single-arm Reverse-grip Pushdowns:
red ×10-10-10
Lying Hamstring Curl:
purple ×12
purple ×12
purple ×12
purple ×12
purple ×20
V-Sit Crunches:
×25
×25
×25
Band Pull-Aparts:
red ×25
red ×25
red ×25
red ×25
Duration: 22 minutes
Lower volume, higher intensity.
Single-arm OH KB Press (super strict):
53×10
53×10
72×10
72×10
88×5
88×5
53×10
53×10
53×10
53×10
Standing Military Press (wooden dowel anchored to band):
blue ×6
blue ×6
blue ×6
blue ×6
blue ×6
Ultra-wide BTN Standing Military Press (wooden dowel anchored to band):
purple ×10
purple ×10
purple ×10
purple ×10
purple ×20
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 KB Raises:
53×10
53×10
53×10
Band Forearm Curl (wooden dowel anchored to doubled band):
reds ×50
Reverse Band Forearm Curls (wooden dowel, standing on band, holding arms straight out):
reds ×50
Band Pull-Aparts:
red ×25
red ×25
red ×25
red ×25
Duration: 29 minutes
Good session.
Lying Single-leg Extensions:
purple ×10
purple ×10
purple ×10
purple ×10
purple ×10
purple ×50 (both legs)
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 ×10
blue+green+purple+red ×10
blue+green+purple+red ×10
OH Band Curls:
red ×20-20-20-20-20-20
Chins:
×10
×10
×12
Hanging Scapular Retractions (using basement ceiling joists):
×10
×10
×12
KB Shrugs:
88+72 ×20
88+72 ×20
88+72 ×20
88+72 ×20
Lying Leg Lifts:
×25
×25
V-Sit Crunches:
×25
×25
Band Pull-Aparts:
red ×25
red ×25
red ×25
red ×25
Duration: 18 minutes
All exercises superset, 45s rests between rounds, more intense than the last few months’ arm workouts. Last round’s sets to failure.
KB Hammer Curls (holding kb by the horn):
53×10
53×10
53×10
53×10
53×18
Seated KB Curls (holding kb in palms of hands):
53×10
53×10
53×10
53×10
53×12
Incline Pushups (shoulder-width, elbows tucked):
×20
×20
×20
×20
×40
Single-arm Crossover Band Extension:
red ×10
red ×10
red ×10
red ×10
red ×15
Bench Dips:
×20
×20
×20
×20
×30
Duration: 19 minutes
Good session. Combining volume for intensity.
KB Floor Squeeze Presses (lying on floor, holding kb like a ball and pressing):
53×30
72×20
88×20-20-20-20-25
72×30
53×30
Floor Presses (lying across band looped over wooden dowel):
doubled blue ×5
doubled blue ×5
doubled blue ×5
CG Floor Presses (lying across band looped over wooden dowel):
doubled purple+red ×10
doubled purple+red ×10
doubled purple+red ×10
Skull Crushers (lying across band looped over wooden dowel):
doubled purple ×10
doubled purple ×15
doubled purple ×20
Lying Band Flyes (lying across band):
purple ×15-15-15
Standing Band Crossovers (bands anchored to ceiling):
purples ×15-reds ×15
purples ×15-reds ×15
purples ×15-reds ×15
Band Pushdowns (rope pushdown form):
red ×15
red ×15
red ×15
red ×15
red ×15
Wide-grip Pushdowns:
green ×10
green ×10
green ×10
green ×10
green ×10
Standing Bicep Curl (dowel):
reds ×25
reds ×25
reds ×25
Band Pull-Aparts:
red ×25
red ×25
red ×25
red ×25
Duration: 29 minutes
Calf is starting to ease up…did a few sets of band hamstring curls.
@ home
Band Face Pulls (dowel, superset with btn band pulldowns and rows):
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 Underhand Rows (dowel):
greens ×10
greens ×10
greens ×10
greens ×10
greens ×12
Band Close-grip Pulldowns (pause at bottom):
blue+green+purple+red ×5-5-5-5-5
Band Straight-arm Lat Pushdowns (strict form):
purple+red ×10-10-10-10-12
Wide-grip Pushdowns:
purple ×15-15-15
Single-arm Reverse-grip Pushdowns:
red ×10-10-10
Lying Hamstring Curl:
purple ×12
purple ×12
purple ×12
BTB KB Shrugs:
88×20-20-20
V-Sit Crunches:
×25
×25
×25
Band Pull-Aparts:
red ×25
red ×25
red ×25
red ×25
Duration: 25 minutes
Easing into some lower work.
Lying Single-leg Extensions:
purple ×10
purple ×10
purple ×10
purple ×10
purple ×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:
×10
×10
×12
Hanging Scapular Retractions (using basement ceiling joists):
×10
×10
×12
KB Shrugs:
88+72 ×20
88+72 ×20
88+72 ×20
88+72 ×20
Standing Band Ab Crunches:
green ×25
green ×25
V-Sit Crunches:
×25
×25
Band Pull-Aparts:
red ×25
red ×25
red ×25
red ×25
Duration: 20 minutes
All exercises superset, no rests 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
CG Band Curls (dowel anchored to band):
reds ×20
reds ×20
reds ×20
reds ×20
reds ×30
Wide-grip Band Curls (dowel anchored to band):
reds ×20
reds ×20
reds ×20
reds ×20
reds ×30 (reverse grip)
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 (reverse)
CG Floor Presses (lying across band looped over wooden dowel):
purple ×20
purple ×20
purple ×20
purple ×20
purple ×30 (reverse grip)
Duration: 23 minutes