1/4
pullups 5,5
deadlift 2 x 6 @ 135, 225; 1 x 0 @ 315 (bar moved 2 inches), 2 x 1 @ 295
landmine presses 3 x 10 @ 90
snatch grip high pulls 3 x 6 @ 90
Didn’t rely on band assist for pullups. I like 4:30 PM workouts when there’s no effect on client management. Just don’t like showering two times daily sometimes.
Garage gym training is looking solid. I prefer training at home. No lines or people to get in my way. I had the first shot of the Moderna vaccine last week. No issues. Just a temp of 100.6 for a night then back to normal. Get my second dose on the 26th.
Good for you.
1/5
deadlift (second consecutive day) 5 x 2 @ 185
olympic bar box back squat 7 x 2 @ 90
single leg squat 5 x 5/5 w/30 lb dumbbell
bodyweight jump lunges 5 x 3/3
leg raises for ab work
Leg work was first of a five day program I started with this workout. Got to seriously limber up. Full year since last olympic bar squatting; no SSB bar for this program. Shoulder pain subsided around 4th set despite warmup. Single leg squat balancing was challenging. Jump lunges were “exciting”.
A wouse workout but things should intensify as I get reacquainted with the mobility I forgot.
1/6
warmup
band pull aparts 1 x 50; overhead squats with broomstick 2 x 10; dumbbell rotations 2 x 12
workout
bench 5 x 2 slow then 3 fast w/135
elbow on knee, seated, while doing waiving motion holding 10lb dumbbell on one side 5 x 7 each side
incline dumbbell bench w/ 2 sec pause at chest 5 x 6 w/30s
seated rows with reverse grip 5 x 10 w/30s ( substituted dumbbells for required cable)
lying on stomach spider curls 4 x 17 w/20s
1" band tricep pushdowns 4 x 25
plate flips for grip 4 x 8
Soreness abounds.
yeee haaa!
1/7
5 x 3 90 lb squats w/arms held straight out from chest (Zombie?)
rocking in dead bug stance, elbow trying to touch knee at height of each rep 5 x 9 each side
front foot elevated split squats 6 x 5 each side w/20s
jump lunges w/pauses 6 x 3 each side
weather prevented farmers walks
Easy day finally, soreness subsided 90% in hip hinge and triceps. I’ll see where these unusual exercises go.
1/8
dumbbell bench 1 x 10 w/ 50s , 4 x 4 w/ 75s, 1 x 17 w/50s
face down on bench reverse flyes 6 x 11 w/25s
close grip decline bench 4 x 4 , 1 x 8 all @ 135
seated dumbbell rows 5 x 2 w/80s
empty barbell isometric curls 4 reps, 17 sec each
drag curls 4 x 17 empty barbell again
Soreness in upper part of chest and arms, subsided by next morning
dumbbell bench 1 x 10 w/ 50s , 4 x 4 w/ 75s, 1 x 17 w/50s = pretty good benching. Can’t remember the last time I dd 17 reps of anything.
1/12
too cold even with heater for garage workout yesterday. Add to that 51 yr old law partner’s got active covid along with his two minor daughters, but no one in hospital and his oldest is getting better. They’re taking zinc, D3, circumin, pepsid (client advised this one to help, no idea about it), and I’m getting them magnesium today. Worried.
I see the cold front made it to your neck of the woods.
Hope your partner and his family come throught it okay.
1/18
deadlift 5 x 2 @ 135, 225, 275, 295, 315
back squat to box 6 x 3 @ 135,185,185,185,205,205
single leg squat w/65 lb dumbbell, 5 x 5/5
Using barbell instead of SSB. Shoulders are still tight retarding hand placement. Rhomboid muscle(s) sore this morning.
Law partner was on his golf cart and his daughters were in yard when I dropped off stuff last evening. Wife was vaccinated 5 days before first outbreak in their home. She’s fine, as is everyone else now. That is a relief.
1/20
4 am workout, couldn’t get home early yesterday. Someone came into office w/mask and kept taking it off. I terminated meeting and made him leave.
bench 6 x 5 @ 135, 135, 145, 155, 185, 185
odd exercise called “seated external rotations” for shoulder 6 x 5 w/10lbs
dumbbell incline bench w/pause at bottom, 5 x 4 w/40s
reverse grip seated rows w/30s 4 x 8
chest supported spider curls 4 x 17, EZ bar w/10s
band tricep pushdowns 4 x 25
plate flips w/l0 lb plate
Rhomboid soreness ended about 18 hours after Monday’s workout. Vaccination scheduled today, so new gym hunting soon. Might try LA fitness, 1/4 mile away, for their machine work.
Right on ! early morning work!!
Ah yes, I recall the 4:00 AM workouts.
You guys.
Still loafing here. Everyone’s well again, finally.
Take a look at what Brian Alsruhe posted on youtube today. Starts with his father 65+ deadlifting.
Glad you’re well. Maybe time to work in some handstand push ups like the old days.
Crippler, great sandbag work. Use that strength while you’ve got it.
Bought a really nice octagon trap bar to reduce usual back/leg pain after regular bar deadlifts. My bar collection grows and I’m starting to crave commercial gym machines.
I still go on the weekends. I miss my friends.