Category: Bodybuilding

9/25 – Shoulders/Arms

Great workout.

Single-arm OH KB Press (super strict):
53×10
53×10
72×10
72×10
88×9
88×9
72×10
72×10
53×12
53×12

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

Ultra-wide BTN Standing Military Press (wooden dowel anchored to band):
purple ×12
purple ×12
purple ×12
purple ×12
purple ×20

Band Laterals (superset with rear laterals):
red ×10
red ×10
red ×10
red ×10

Band Rear Laterals:
red ×10
red ×10
red ×10
red ×10

Band Front Lateral Raises (dowel):
reds ×12
reds ×12
reds ×12

Bicep Curls (dowel, close, regular, wide grips):
purple ×12-12-12
purple ×12-12-12
purple ×15-15-15

Reverse Pushdowns (superset with pushdowns):
red ×20
red ×20
purple ×12
purple ×12
purple ×12-red ×15

Pushdowns:
red ×20
red ×20
purple ×12
purple ×12
purple ×12-red ×15

Band Forearm Curl  (wooden dowel anchored to doubled band):
red ×50

Reverse Band Forearm Curls (wooden dowel, standing on band, holding arms straight out):
red ×50

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

Duration: 44 minutes

9/24 – Quads/Back

Finally doing some more intensive leg work – so far so good.

Goblet Squats (feet together – shoulder width – wide stance):
88×6-6-6
88×6-6-6
88×6-6-6

Lying Single-leg Extensions:
purple ×12
purple ×12
purple ×12
purple ×12
purple ×12
purple ×12
purple ×25 (both legs – toes out)
purple ×25 (both legs – neutral)
purple ×25 (both legs – toes in)

Lying Single-leg Leg Press:
purple ×20
purple ×20
purple ×20

BTB KB Shrugs:
88×20
88×20
88×20
88×20
88×20

Single-arm Band Face Pulls (superset with pulldowns):
blue ×10
blue ×10
blue ×10

Band Pulldowns (overhand grip):
blue+green+purple+red ×10
blue+green+purple+red ×10
blue+green+purple+red ×10

Pull-ups (dowel):
×10
×10
×12

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

Lying Leg Lifts:
×25
×25
×25

V-Sit Crunches:
×25
×25
×25

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

Duration: 44 minutes

9/23 – Arms

First five exercises superset, 30s rests between rounds. Last round’s sets to failure.

KB Hammer Curls (holding kb by the horn):
53×12
53×12
53×12
53×12
53×23

Standing KB Curls (holding kb in palms of hands):
53×10
53×10
53×10
53×10
53×13

Single-arm Crossover Band Extension:
red ×10
red ×10
red ×12
red ×12
red ×25

Pushdowns:
green ×15
green ×15
green ×15
green ×15
green ×20

Incline Pushups (diamond hand position, elbows tucked):
×20
×20
×20
×20
×25

Standing Band Curls (dowel, grip change every 25 reps, performed after above sets):
red ×200

Duration: 21 minutes

9/22 – Push

Solid.

KB Floor Squeeze Presses (lying on floor, holding kb like a ball and pressing):
53×30
72×20
88×25-25-25-30
72×30
53×30

Floor Presses (lying across band looped over wooden dowel):
doubled green ×12
doubled green ×12
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
doubled purple+red ×12
doubled purple+red ×12

Skull Crushers (lying across band looped over wooden dowel):
doubled purple ×15
doubled purple ×15
doubled purple ×20

Lying Band Flyes (lying across band):
green ×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, superset with pushups):
red ×15
red ×15
red ×15
red ×15
red ×15

Decline Pushups:
bw ×12
bw ×12
bw ×12
bw ×12
bw ×12

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

Duration: 32 minutes

9/21 – Pull

Changing up programming a bit. Easing into some hamstring work now with my leg feeling pretty decent…

@ home
KB SLDL (kbs hanging from dowel):
160×10
160×10
160×10
160×10

KB Shrugs (kbs hanging from dowel):
160×20
160×20
160×20
160×20

Lying Hamstring Curl:
purple ×12
purple ×12
purple ×12
purple ×12
purple ×12
purple ×12

Single-arm KB Rows:
53×10
53×10
53×10
53×10
53×10
53×10

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

Band BTN Pulldowns (dowel):
greens+reds ×10
greens+reds ×10
greens+reds ×10

Band Underhand Rows (dowel):
greens+reds ×10
greens+reds ×10
greens+reds ×10

Band Close-grip Pulldowns (pause at bottom, superset with pushdowns):
blue+green+purple+red ×5
blue+green+purple+red ×5
blue+green+purple+red ×5
blue+green+purple+red ×5
blue+green+purple+red ×5

Band Straight-arm Lat Pushdowns (strict form):
purple+red ×12
purple+red ×12
purple+red ×12
purple+red ×12
purple+red ×12

Standing Band Curls (shoulder width-close grip-wide-grip, dowel, bands anchored to ceiling, different grip each dropset):
purple ×10-10-10
purple ×10-10-10
purple ×10-10-10
purple ×10-10-10

V-Sit Crunches:
×25
×25
×25

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

Duration: 35 minutes

9/18 – Press

Good shoulder session.

Single-arm OH KB Press (super strict):
53×10
53×10
72×10
72×10
88×7
88×7
72×10
72×10
53×12
53×12

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

Ultra-wide BTN Standing Military Press (wooden dowel anchored to band):
purple ×12
purple ×12
purple ×12
purple ×12
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

Reverse Pushdowns (superset with pushdowns):
red ×20
red ×20
red ×20
red ×20
red ×20

Pushdowns:
red ×20
red ×20
red ×20
red ×20
red ×20

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

9/17 – Upper

Good session.

Lying Single-leg Extensions:
purple ×10
purple ×10
purple ×10
purple ×10
purple ×10
purple ×50 (both legs)
purple ×50 (both legs)

Lying Single-leg Leg Press:
purple ×20
purple ×20
purple ×20

Single-arm Band Face Pulls (superset with pulldowns):
blue ×10
blue ×10
blue ×10

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
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: 25 minutes

9/16 – Arms

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

9/15 – Chest/Tris

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

9/14 – Back

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