Thursday 11/2
UPPER BODY GYM WORKOUT
Pec Deck
3 x 10 x 100
Seated Cable Row
3 x 10 x 100
KB Overhead Lunge
3 x 5 x 35
Double KB Clean & Press
3 x 5 x 35
Lat Pull-down
3 x 10 x 100
Decided that with seasonal turning to winter temperatures, it might feel nice to revive something I did last winter - occasionally come to the Rec center, get a workout and take a dip in the hot tub afterwards. Plus, it’s probably some good to do at least a little of this isolation upper body work once or twice a week.
1 Like
Friday 11/3
EASY DEADLIFT
Sumo Deadlift
5x135
4x225
3x315
2x405
1x435
Back Extension
3 x 10
1 Like
Sunday 11/5
CONDITIONING
Kettlebell Trio
A1. Overhead Lunge 5x30
A2. Goblet Squat 5x30
A3. Bottoms-Up Press 5x30
Two rounds.
Seated Cable Row
3 x 10 x 100
Lat Pull-down
3 x 10 x 100
Goblet Squat
5x60
5x70
5x80
5x90
5x100
1 Like
Monday 11/6
EASY BOX SQUAT
Box Squat
2x135
2x165
2x195
2x225
2x255
2x260
2x260
2x260
1 Like
Tuesday 11/7
CONDITIONING
Double KB Clean & Press
3 x 5 x 35
KB Overhead Lunge
3 x 5 x 35
Seated Cable Row
3 x 10 x 100
Dumbbell Curl
3 x 10 x 20
Good reminder that there’s something healing about some old fashioned pump-style bodybuilding work. As much as I love my home gym and focus on barbells and kettlebells, it really is a good thing to hit some basic stuff like rows and curls and lay pull downs just to pump some blood and keep my upper body conditioned. I feel like I do this every year or two. Maybe this time the lesson sticks.
2 Likes
Wednesday 11/8
BENCH PRESS TRIPLES
Bench Press
3x135
3x150
3x165
3x180
3x195
3x200
Dumbbell Curl
10x15
10x20
10x25
1 Like
Thursday 11/9
CONDITIONING
Kettlebell Trio
A1. Overhead Lunge 5x18, 26, 35, 44, 53
A2. Goblet Squat 5x18, 26, 35, 44, 53
A3. Bottoms-Up Press 5x18, 26, 35, 44, 53
Switched to regular press for the 44 and 53. Will take a little while to get to bottoms-up for those I think.
1 Like
Friday 11/10
EASY DEADLIFT LADDER
Sumo Deadlift
5x135
4x225
3x315
2x405
1x435
1 Like
Saturday 11/11
MINI DEADLIFT MEET
Sumo Deadlift
5x135
4x225
3x315
Attempt 1: 405
Attempt 2: 435
Attempt 3: 465
Back Extension
5 x 10
3 Likes
Sunday 11/12
CONDITIONING
Goblet Squat
5x10
5x20
5x30
5x40
5x50
5x60
5x70
5x80
5x90
5x100
Seated Row
5 x 10 x 100
Lat Pull-down
5 x 10 x 100
1 Like
Monday 11/13
EASY BOX SQUAT
Box Squat
2x135
2x165
2x195
2x225
2x255
2x265
2x265
1 Like
Wednesday 11/15
BENCH PRESS TRIPLES
Bench Press
3x135
3x150
3x165
3x180
3x195
3x205
3x205
Kettlebell Forward Press
3 x 5 x 18
Dumbbell Curl
3 x 10 x 20’s
1 Like
Thursday 11/16
CONDITIONING
Kettlebell Trio
A1. Overhead Lunge 5x18, 26, 35
A2. Goblet Squat 5x18, 26, 35
A3. Bottoms-Up Press 5x18, 26, 35
Kettlebell Press
5x44
4x53
3x62
2x70
1x80
1 Like
Friday 11/17
MINI DEADLIFT MEET
Sumo Deadlift
5x135
4x225
3x315
Attempt 1: 405
Attempt 2: 435
Attempt 3: 465
KB Suitcase Deadlift
5x44
5x44
5x44
1 Like
Saturday 11/18
STUFF
Sumo Deadlift
5x135
4x225
3x315
1x405
1x405
Kettlebell Press
1x70
1x70
1x70
1x70
1x70
1 Like
some great sessions AG, keep it going
Sunday 11/19
GYM WORKOUT
Kettlebell Trio
A1. Overhead Lunge 5x30, 30
A2. Goblet Squat 5x30, 30
A3. Bottoms-Up Press 5x30, 30
Lat Pull-down
3 x 10 x 100
Seated Cable Row
3 x 10 x 100
Goblet Squat
6 x 5 x 100
1 Like
Monday 11/20
EASY BOX SQUAT
Box Squat
2x135
2x165
2x195
2x225
2x255
2x270
2x270
2 Likes