05/04/20
Superset: no rest
Laterals: 15, 12, 10x5s
Band pull-apart: 3x15
Superset: 1 min rest
Dumbbell row: 2x10x23, 20x23
Hang power clean & press: 3x5x33
Laterals: 2 sets to failure
Concentration curl: RP: 8-5-3x10
Diamond press ups: x15
Hammer curl: 8x10s
Laterals: 1 set to failure
Nice quick bro workout. Shoulders, back and biceps smashed.
06/04/20
Walked down and up the stairs in my house with a 15kg dumbbell in each hand EMOM for four minutes. Then my parents came home and interrupted me so five mins later with straps I did five ‘lengths’ unbroken, rested 1 min then did three more.
Got my heart rate up nicely and didn’t tire my legs out too much so could be a good one to go back to in future. Only issue was grip was the limiting factor even with straps.
08/04/20
Circuit: 5 rounds, 2 mins rest
Dumbbell RDL: 10x15s
Goblet squat: 10x15
Walking lunges: 8 per leg xBW
Dumbbell farmer carry: 2 lengths x15s
Cat litter bag carry: 2 lengths x30L/15kg bag
Then an abs and glutes circuit that my girlfriend did and some stretching sorta stuff. The stretching got a few pops out of my lower back and it feels less tight now so that’s a win.
09/04/20
Giant set: 4 sets, 30s rest
Lateral raises: 12x5s
Band pull apart: 15x black band
Run: 2 lengths of garden
Giant set: 5 sets, 60s rest
Dumbbell hand power clean and press: 6x15s
Dumbbell row (no support): 10x15s
Run: 2 lengths of garden
Giant set: 3 sets, no rest
Press ups: 20, 10, 6
Dumbbell curl: 10x8s
Chair dips: x12
Superset: 3 rounds, 60s rest
Mountain climbers: x20
Squat jumps: x10
11/04/20
Part 1
Run 1 length of garden, 1 squat jump
Run 2 lengths of garden, 2 squat jumps
…
Run 5 lengths of garden, 5 squat jumps
Part 2
Burpee to dumbbell power clean and press: 10x15s
Part 3
4 lengths of garden for each with 15kg DB:
Right hand DB suitcase carry
Left hand DB suitcase carry
Goblet position carry
DB farmers carry
Lateral raises: 1 set to fail
Press ups: 1 set to fail
13/04/20
Attempted week 1, day 1 of Brian Alsruhe’s Corona Bodyweight program. I say attempted because I couldn’t get close to doing it as written. I aren’t going to log what I’ve done here because Brian is selling the program but I’ll say it’s probably not written with someone as bad at BW exercises as me in mind. Not that it being too hard is such a bad thing, it pushes me, I just can’t do it exactly as written yet. For anyone looking for workout ideas it’s great for only $25.
I’ve been debating whether to do the program anyway because I’ve been doing a few workouts with my girlfriend and mum recently which I want to keep doing. They definitely couldn’t and wouldn’t want to do the program but I think i have found a compromise. I’ll do some workouts on my own from Brian’s program but probably not the planned four a week. Then a few other days a week I’ll do workouts with my my mum and girlfriend.
Weight Update
This chart shows my weight so far throughout the T-ransformation and what I was aiming for. Things were a bit shaky at the start and I think I put some muscle on then weeks seven to 10 I was in a good place and losing a steady amount each week. Week 11 is when I came home due to the Coronavirus outbreak and I’ve struggled with my diet since then. However, last week I did a lot better the last two days have been new lows. I was tracking my weight each Friday but it wasn’t showing a good trend so I went back and calculated weekly averages which show it much better.
Going forward my plan is to fast from my evening meal one day until at least early evening the next three times per week. I’m not tracking calories because a lot of my meals are cooked as a family and it’s too difficult to do but I think I can eat fairly well intuitively. I am also getting more strict again with junk food - at university I had virtually none but since being home I can’t say the same. I will see how the weight loss this week and re-evaluate afterwards.
16/04/20
BW walking lunges:
4 mins - 88, 2 mins rest, 3 mins - 77
Superset: no rest
BW squats: 10, 9,…, 1
Press ups: 10, 9,…, 1
Superset: 3 sets, no rest
Lateral raises
Dumbbell curls
17/04/20
Superset: 3 sets, 60s rest
Lateral raises
6-way shoulder raises
Superset: 60s rest
Dumbbell row: 10x15, 2x10x23, 15x23
Close-grip press up: 2x10, 15
18/04/20
50 ‘burpees’ and 50 lengths of garden with 15kg dumbbells for time: 15:35
Superset
Ab wheel: 2x10
Sit ups: 2x10
For reference length of garden is approximately 8m accounting for turns at the end. Burpees is in quotation marks because they’re not proper ones - I aren’t bending my arms and doing a press up or chest to floor because it doesn’t feel good on my shoulders when doing it fast.
This could be improved quite a bit speed wise I think and I intend to in future. I was out of breath and my heart rate was up but I wasn’t too uncomfortable.
20/04/20
Tabata with 2 min rests between exercises:
Press ups
Inverted rows
Plank
Superset:
Lateral raises: 3x20x5s
Chair dips: 3x10
Those tabatas were HARD. The last round of press ups I got three reps and the last one took a full second or two - it was one of the most grindy reps I’ve done. The rows were done off a table so I couldn’t wrap my hands round, just over the edge, and it’s like a plastic coated top so it got quite slippy and my forearms and fingers are trashed. The plank just sucked.
21/04/20
Superset: 5 sets, 1 min rest
Goblet squat w med band around knees: 5x15
Dumbbell RDL: 8x15s
Just a quick one. Girlfriend got some decent resistance bands so tried them out. I feel like it activated parts of my glutes and lower back I don’t usually use.
22/04/20
Conditioning complex: 3x8x10s w/ 2 mins rest
Dumbbell row
Dumbbell hang power clean
Dumbbell front squat
Dumbbell push press
Dumbbell RDL
Read a Dan John article on complexes and decided they’re a good idea for me so I’m going to do this twice a week.
However, it’s immediately post-workout and both SI joints have flared up pretty badly so I did something my body didn’t like. If I had to guess it would be the squats but I didn’t have problems with them yesterday so could have been the speed I did them today.
24/04/20
1-2-3-4-5-6-7-8-9-10 of:
Press ups
15kg dumbbell rows (only up to 5)
Jump squats
Time: 9:07
50 total reps each of:
5kg lateral raises
15kg dumbbell rows
30 total reps of
Press ups
Good workout today. First section got my heart rate up good but stopped the dumbbell rows because I was finding it hard to brace properly while out of breath and didn’t want to risk my back.
25/04/20
For time:
50 ‘burpees’
50 lengths of garden with 15kg dumbbells
12:38 (PR)
Complex: 3x10x10s w/ 2 mins rest
Dumbbell row
Dumbbell hang power clean
Dumbbell front squat (only 2x10)
Dumbbell push press
Dumbbell RDL (only 2x10)
This was a killer. By the last set the dumbbells were slippery with sweat, my grip was gone and I just couldn’t hold them so passed on the squats and RDLs. I did the push presses before squats to try get through it but it didn’t help. On a positive note though I beat last week’s time for the first section by about 3 mins and ‘burpees’ are getting easier.
28/04/20
BW walking lunges:
4 mins - 107, 2.5 mins rest , 3 mins - 82
First set beat last time by 19 reps and second by five reps. Accidentally rested an extra 30s between them because I originally thought I rested three minutes last time.
30/04/20
Giant set: 1 min rest
Upper back dumbbell rows: 3x15x10s
Pause press ups: 15, 12, 10
Ab wheel: 3x8
Giant set:
Dumbbell row: 10, 20x23
Lateral raises: 3 sets to fail
Band pull-apart: 3x12xblack
3-way raises: 3 sets to fail
Shoulders are trashed, those 3-ways kill them after already hitting failure on the laterals.
01/05/20
Complex: 3x11x10s w/ 2 mins rest
Dumbbell row
Dumbbell hang power clean
Dumbbell front squat
Dumbbell push press
Dumbbell RDL
Not getting any easier but that’s what I want. Back and shoulders are pumped up today.
I didn’t log it before but I went on a 7km run/walk with my girlfriend a couple of days ago. Took us around 1hr 10 mins I think. Neither of us are good at running so it was mostly walking but we are going to go once or twice a week and try to beat our time each time. I’ll log them in future.
03/05/20
Complex: 3x12x10s w/ 2 mins rest
Dumbbell row
Dumbbell hang power clean
Dumbbell front squat
Dumbbell push press
Dumbbell RDL
Wow, the last set of this really got me breathing hard. Grip, shoulders and upper back are fried.
First goal was to work up from sets of eight to 12 reps so happy with that. Next I’m going to cut the reps down again and either decrease the rest or use 12.5kg dumbbells. I’m thinking decrease the rest.
Oh and also to note: I did this at midday and haven’t eaten since about 18:30 yesterday. Not a big deal but not something I would usually ever do.
04/05/20
7km walk/run: 1hr 1 min
