11/17
pushups 1 x 70
Will try to workout after work today. Starting to like the later time workouts.
The 5:00 AM workouts are nice so it’s out of the way, but I have learned to look forward to the after work sweat. It’s good for stress.
11/17 afternoon
dumbell rows 3 x 10 w/70s, 80s, 100s
dips 5x 10
pullups 4, 4
Deepest dips ever at home, First pullups in about 4 months.
Back ache last few days from deadlifts last week so no sandbag work yesterday.
Back feels good now. Only drawback for my afternoon workouts is two daily showers.
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11/18 late afternoon
dumbbell seated presses 3 x 10 @ 25, 30, 40
dumbbell lat raise (low) 3 x 10 w/40; lat raise (medium) 3 x 10 w/25; lat raise (90 degrees arm angle) w/10
squats 3 x 10 @ 135, 225, 250
bench 2 x 10 @ 135, 155, 1 x 8 @ 165
dumbbell incline bench 3 x 10 w/30s, 40s, 50s
Gettng back to regular workouts, a bit
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11/22 morning workout
dumbbell rows, (alternate forearm resting near knee) 3 x 10 w/50s, 75s, 95s
barbell rows 3 x 10 @ 135, 205, 225
dips 5 x 10
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11/24 afternoon workout
warmup with band work upper chest and shoulders
lower portion of lateral raise 3 x 10 w/ 40s
top portion of later raise 3 x 10 w/ 10s
Arnold press 3 x 10 w/ 25s, 30s, 40s
squats 2 x 10 @ 135, 225, 1 x 8 @ 295
bench 2 x 10 @ 135, 155, 1 x 8 @ 165
incline bench 3 x 10 w/ 40s, 50s. 50s
The 60 lb dumbells I don’t have would have worked for that last incline bench set. I kept failing to get my 65s into lifting position. Got to work on that movement since I remember doing 80s in commercial gym in last 18 months.
2 Likes
Ever try using some power hooks? We’ve got a couple of pairs at the gym. Hang the dbells on the bbell in the rack. Example: [https://www.fitnessdepot.ca/P11UTD8918/northern-lights-dumbbell-pro-power-hooks-dbpphooks.html]
Happy Thanksgiving Biker
Happy Thanksgiving sir.
hel320 I’ve thought about those. My leg thrusts at start of movement need attention.
11/30
Friday’s workout
1 x 50 pushups
band warmup
dumbbell rows 3 x 10 w/65s, 80s, 100s
dips 4 x 15, 1 x 13 (motivated by Crippler’s 4 x 25)
Saturday’s workout
dumbbell low lateral raises 3 x 10 w/40s
dumbbell high lateral raises 3 x 10 w/10s
squats 4 x 10 @ 135, 185, 205, 225 (discovered aterwards I had not added intended weight to
last 2 sets, fleeting thoughts of having gotten stronger!)
bench 4 x 8 @ 135,155,165,185 ( olympic bar)
Christmas tree shortened this workout. My town has the highest new covid cases in state so we stayed home but for the tree.
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Everytime I show up you disappear! Hope you are well
Seems like we have that effect on each other.
I’ll blame my lazy mode on the fasting diet I’m trying.
Happy cake day!
Thanks CL. I never knew what that was until you explained it last year.
Watch out for the weather over there.
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Merry Christmas biker
12/26
band pull apart 3 x 20 (small band)
reverse flyes lying face down on bench w/pair 20s, 3 x 15
lower range lat raise w/pair 30s, 3 x 15
upper range lat raise w/pair 10s, 3 x 15
one hand small band pull from knee across chest to opposite over head 3 x 10
landmines w/45 plate 3 x 10
12/27
incline press 3 x 10 @ 115, 125, 135
dumbbell press 3 x 15 w/30s, 40s, 50s
dumbbells touching close grip bench 3 x 15 w/40s, 50s, 50s
medium band flyes 3 x 20
dumbbell pullover w/50 3 x 15
2 Likes
12/29
deadlift from pins 2 x 8 @ 135, 225, 2 @ 295, 1 @ 315
dumbbell rows 3 x 10 @ 70, 85, 100
barbell rows 2 x 10 @ 225, 245
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12/31
1" band bent over tricep extensions 3 x 20
1" band overhead tricep extensions 3 x 20
barbell curls w/o plates, back against wall 3 x 10
curls in squat position 3 x 10 w/2 25lb plates held together
overhead seated band curls 3 x 15
dumbbell hammer curls across chest w/30s 3 x 10
floor pullups to racked waist height barbell 3 x 10
that arm pump lasted awhile
1/2
pullups 2,2,4 (w/1" band)
alternating incline dumbbell rows 3 x 10 w/30s
floor press 3 x 10 @ 135
1" band seated tricep extensions 3 x 15
curls in squat position 3 x 12 w/2 25lb plates held together
1/3
dumbbell incline bench 3 x 15 w/30s, 40s, 50s
dumbbell flat bench 3 x 10 w/65s, 70s, 75s
landmine standing press e x 10 w/about 90lbs (45 plate + handle + % of olympic bar)
forearm reverse curls alternated with curls 3 x 10 w/25s
Couch potato mode may be ending. Got to resume eating “enough”, and carefully, to regain energy. Law partner’s 17 yr old daughter tested positive for covid so that family’s locked down for week. Vaccine scheduling starts here this week.
3 Likes
That’s a lot of work. Being in public safety we are in the first round of vaccines. I decided I am going to take it. If for no other reason, I want things to get back to normal for my kids. I just had a meeting with the county today, and I was told it may be coming any day.
Good to read you’re going to get the vaccine.
Those possible aftereffects of covid worry me, not dying from it. I’ve been on 10,000 units of D3 for about 2 years for natural test production, ZMA, wear a mask and wash hands and try to distance myself from others. We don’t socialize which is driving wife crazy. My garage gym helps…