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