Sunday, 6/23/19
Standard Warmup
Pull up
3 x (1, 2, 3), 1, 1 x bwt. (214)
KB Cl + Press
3 x (1, 2, 3), 1, 1 x 50 (each side)
Push up
3 x 12
KB Row
3 x 12 x 50 (each side)
DB Squat (feet together)
3 x 12 x (2 x 20)
Claw + Hollow Body Hold
3 x 12 sec.
DB Hammer Curl
3 x 12 x (2 x 20)
DB Oh Tri. Ext.
3 x 12 x (2 x 20)
Standing Calf Raise
3 x 12 x bwt,
total time: 65 min.
Tuesday, 6/25/19
Chin up
15 x 2 x bwt. (213.5)
Push up
15 x 3
Air Squat
15 x 5
Plank
3 x 10 sec.
KB Suitcase DL
3 x 5 x 80 (each side)
Shadowbouncing
3 x 10 bounces (each side)
total time: 35 min.
This was primarily an “ass in gym” workout. Chins, push ups, and squats were done in a circuit, with three groups of five rounds; planks were done after each grouping. I’m not sure what to call the last thing. It was like shadowboxing, but I didn’t throw any punches; I just held a 20 lb. db in each hand and bounced forward and backward in a stance. (I know that boxing with weights is a great way to slow one down, but I’m not a boxer, and I wasn’t practicing punches. Just bouncing around, trying to move a bit differently than I have been lately.)
Friday, 6/28/19
Front Squat
5 x 95
5 x 130
5 x 150
5 x 170
5 x 150
5 x 130
Def. DL (1 plate)
5 x 10 x 165
DB Incl. Bench
3 x 10 x 100
Lat Pull
3 x 10 x 120
Leg Press (sled = 118)
5 x 298
5 x 388
5 x 478
8, 5, 5 x 478, 388, 298 (strip set)
Monday, 7/1/19
Standard Warmup
Pull up
3 x 3 x bwt. (214)
6 x 2 x bwt.
KB Clean + Push Press
3, 3, 3 x 80 (each side)
Diamond Push up
8, 8, 8
KB Row
8, 8, 8 x 80 (each side)
KB Goblet Squat
8, 8, 8 x 80
Side Plank
8, 8, 8 sec. (each side)
total time: 55 min
No isolation work today. The compound lifts and the heat nearly killed me.
Wednesday, 7/3/19
Standard Warmup
Pull up
3, 4, 5 x bwt. (211.5) (oh, n, uh)
KB C+P
6, 8, 10 x 50 (each side)
Tuck Sit
2 x 8 sec.
Hanging Leg Raise
2 x 5 sec.
Frog Stand
2 x 10 sec.
Hanging Knee Raise
2 x 10 sec.
Standing Calf Raise
4 x 10
total time: 45 min.
Friday, 7/5/19
Standard Warmup
Hanging Leg Raise (towel)
6 x “5” sec. (bwt. = 214.5)
KB CL+Sq.+PP
1+1+1 x 80 (each side)
2+2+2 x 80 (each side)
1+1+1 x 80 (each side)
2+2+2 x 80 (each side)
1+1+1 x 80 (each side)
2+2+2 x 80 (each side)
KB Curl (towel)
3 x 2 x 80
DB Push up
3 x 5
Air Squat
3 x 10
Standing Calf Raise
3 x 10
total time: 50 min.
Today was another day to just get in the gym (garage) and do something. I was feeling a little beat up and sluggish, so i nixed a lot of the volume I might have done. The towel was used to mix up implements/grips a bit.
Monday, 7/8/19
Standard Warmup
Pull up
3, 4, 5 x bwt. (214) (oh, n, uh)
KB C+P
6, 8, 10 x 50 (each side)
Pseudo Planche PU (db)
3 x 5
KB Row
3 x 10 x 50 (each side)
KB Curl (towel)
3 x 6 x 50
DB Squat (feet together)
3 x 6 x 40
Standing Calf Raise (feet together)
3 x 12
total time: 50 min.
Friday, 7/12/19
Standard Warmup
Pull up (wide oh)
3 x 2 x bwt. (213.5)
KB CL+Sq.+PP
3 x 2+2+2 x 80 (each side)
Pull up (neut.)
3 x 2 x bwt.
Pseudo Planche PU
3 x 5
KB Row
3 x 5 x 80 (each side)
Hanging Knee Raise
3 x 6
1H KB DL (not suitcase)
3 x 6 x 80 (each side)
Standing Calf Raise
3 x 12
total time: 55 min.
Sunday, 7/14/19
Standard Warmup
Pull up
3, 4, 5 x bwt. (213.5) (oh, n, uh)
KB C+P
6, 8, 10 x 50 (each side)
Push up
2 x 15
Rev. Flye
2 x 15 x 20s
KB Curl (towel, both hands)
2 x 8 x 50
Air Squat
2 x 10
Standing Calf Raise
2 x 10
total time: 45 min.
Monday, 7/16/19
Standard Warmup
Pull up (wide oh)
3 x 2 x bwt. (214.5)
KB CL+Sq.+PP
3 x 2+2+2 x 80 (each side)
Pull up (neut.)
3 x 2 x bwt.
Pseudo Planche PU
3 x 5
KB Row
3 x 5 x 80 (each side)
DB Hammer Curl
3 x 10 x (2 x 20)
DB OH Tri Ext
3 x 10 x (2 x 20)
Standing Calf Raise
3 x 10
total time: 55 min.
Thursday, 7/18/19
Standard Warmup
Pull up
3, 4, 5 x bwt. (213) (oh, n, uh)
KB C+P
6, 8, 10 x 50 (each side)
Push up
3 x 10
Rev. Flye
3 x 10 x 20s
KB Curl (towel, both hands)
3 x 8 x 50
Air Squat
3 x 10
Standing Calf Raise
3 x 10
total time: 45 min.
Sunday, 7/21/19
Standard Warmup
Pull up (wide oh)
3 x 2 x bwt. (213.5)
KB CL+Sq.+PP
3 x 2+2+2 x 80 (each side)
total time: 25 min.
I wasn’t feeling it Sunday, but I went through my primary work anyway. The last set of push presses (left side) weren’t really locking out, and the last rep re-racked near the center of my chest instead of on the shoulder. It put some pretty gnarly torque on the wrist before I was able to save it with my right hand. So, with the general funk and the near injury, I ended that workout there and took a few days off.
Thursday, 7/25/19
Standard Warmup
KB Front Squat
2 x 2 x (80 + 50) (each side)
Pull up Holds (top)
2 x 5 sec. x bwt. (214.5)
1H Hang Power KB Snatch
2 x 5 x 50 (each side)
Chin up Holds (mid)
2 x 10 sec.
Air Squat
2 x 10
Standing Calf Raise
2 x 10
total time: 40 min.
Sunday, 7/28/19
Standard Warmup
Pull up (wide oh)
3 x 2 x bwt. (216)
KB CL+Sq.+PP
3 x 2+2+2 x 80 (each side)
Pull up (neut.)
3 x 2 x bwt.
Pseudo Planche PU
3 x 6
KB Curl (towel)
3 x 8 x 50
Standing Calf Raise
3 x 10
total time: 45 min.
Wednesday, 7/31/19
Standard Warmup
Pull up (wide oh)
3 x 2 x bwt. (215.5)
KB Front Squat
3 x 2 x (80 + 50) (each side)
Pull up (neut.)
3 x 3 x bwt.
KB C+P
3 x 6 x 50 (each side)
Air Squat
3 x 10
Standing Calf Raise
3 x 10
total time: 45 min.
Saturday, 8/31/19
Jumping Jacks
2 x 30
stretching
Hollow Body Chin up
4 x 2 x bwt. (213.5)
KB Cl+PP+Sq.
4 x 2+2+2 x 80 (each side)
DB Push up (neut, shoulder width)
8, 8, 6
DB Hammer Curl
3 x 8 x (2 x 20)
Standing Calf Raise
3 x 8
total time: 40 min.
I took a month off to focus on some school work and the birth of my son. Between his presence and my semester starting up, I expect workouts, sleep, and nutrition to be disordered for some time as we try to establish a routine.
Eventually, I’d like to get to a three-day, full-body routine: two workouts at home, focusing on upper-body strength and bodyweight skills, and one in the gym, focusing on lower-body strength and size. With that work, a return to family walks and walking around campus, and a modest reduction in junk food, I hope my body comp woes will resolve a bit.
Wednesday, 9/4/19
Jumping Jacks
2 x 30
stretching
Chin up
5, 4, 3 x bwt. (216) (new PR)
1H KB Press
10, 8, 6 x 50 (each side)
DB Hammer Curl
3 x 10 x (2 x 20)
Hanging Leg Hold
3 x 5 sec. (iffy)
Stanging Calf Raise
3 x 10
total time: 30 min.
Saturday, 9/7/19
Jumping Jacks
2 x 30
stretching
Hollow Body Chin up
5 x 2 x bwt. (213)
KB Cl+PP+Sq.
5 x 2+2+2 x 80 (each side)
DB Push up (neut, shoulder width)
8, 8, 6
DB Hammer Curl
3 x 8 x (2 x 20)
Standing Calf Raise
3 x 8
total time: 45 min.
Saturday, 9/14/19
Jumping Jacks
2 x 30
stretching
KB Front Squat
4 x 3 x (80 + 50) (switch heavy side each set)
Hanging Toes-to-Floor, Knees-to-“Chest”
4 x 3 (sloppy)
Pull up (neutral)
3 x 3 x bwt.
KB Push Press + KB Press
3 x 80 + 6 x 50 (each side)
2 x 80 + 4 x 50 (each side)
1 x 80 + 2 x 50 (each side)
KB Curl (towel)
3 x 6 x 50
Band Pushdown
3 x 6
Air Squat
3 x 6
Standing Calf Raise
3 x 6
total time: <50 min.
Saturday, 9/28/19
Jumping Jacks
2 x 30
stretching
KB Front Squat
2 x 4 x (80 + 50) (switch heavy side each set)
2 x 3 x (80 + 50) (switch heavy side each set)
Hanging Toes-to-Floor, Knees-to-“Chest”
2 x 4
2 x 3
Pull up (neutral)
3 x 3 x bwt. (211.5)
KB Push Press + KB Press
3 x 80 + 6 x 50 (each side)
2 x 2 x 80 + 4 x 50 (each side)
total time: 40 min.
Sunday, 9/29/19
DB Curl + Press (R: no curl, 1H press)
4, 3, 2, 1 x (2 x 20)
KB Goblet Squat (R: air squat)
4, 3, 2, 1 x 50
DB Back Flye (R: split stance row)
4, 3, 2, 1 x (2 x 20)
KB Sumo DL (R: conv, 50 lbs.)
4, 3, 2, 1 x 80
Deadbugs (R: non-moving foot on floor)
4, 3, 2, 1 (each side)
Today was the first partner workout with Rachel (first in a while, that is). We’re using it as a supplemental workout for me and a primary S+C workout for her. Sets were done in “I go, you go” fashion. My hope is that we can make a habit of doing these three times a week, with my own “hard and heavy” workouts twice a week.
Tuesday, 10/1/19
Yoga Ball Flyes + Bench (R: Bench only)
10 + 10 x (2 x 20) (R: 6)
8 + 8 x (2 x 20) (R: 5)
1 Arm Plank + Band Lat Pull (R: hands and knees)
2 x 6 (each side) (R: 10 each side)
Deep Squat Hold (R: hands assisted)
2 x 20 sec.
DB SLDL (R: position work)
2 x 6 x (2 x 20)
I think this will be the B day for out partner workouts. Rachel struggled (back rounding) to move in and out of the bottom position of the SLDL. We ended up working on finding that position by touching the toes, then bringing the shoulders and upper back up while keeping the hip position. We’ll use that as a starting point next time and work on moving between that position and the top position.