Band Hamstring Curl x 15
Clamshell x 10
Leg Raise off Porch x 15
Alternating Toe Touch x 5
3 rounds
Tire Drag
Small Tire +1 Kettlebell x 20 steps forward and 40 backwards drag back
Big Tire x 20/40
Big Tire + 1 Kettlebell x 20/40
Big Tire + 2 Kettlebell x 20/40
Tire Drag, Lean Forward for Hamstrings
Small Tire x 40
Small Tire + Kettlebell x 30
Bg Tire x 20 x 2 drags
Backwards for Quads
Big Tire x 40
Big Tire + Kettlebell x 30 x 2 drags
Sideways for Hips
Small Tire x 20 steps
Small Tire x 26 steps
Outside workout at home. I made another tire/sled to drag around. It’s like 3 times the size of the old one so I don’t have to mess with adding dumbbells too.
Internal/External Shoulder rotations with upper arms parallel to ground x 5
Band Overhead Extension x 25
Seated DB Clean x 12
Landmine Press x 12
4 rounds
Rack Z Press, Bar at Eyebrow
Failed at 140. This move always pisses me off. I used to fail at 130 so I’m stronger!
Chest Supported T Bar
155 x 6
135 x 8
115 x 13
Pushups with Hands Elevated (+various chains for intensity) x 10
Press Behind Neck (barbell) x 10+
3 pairs
DB Tate Press x 15
DB Hammer Curl x 15
3 pairs with 20/25/30
Band Tomahawk x 50 (miniband)
Band Uppercuts x 50 (micro miniband)
2 pairs
Band Triceps x 20
Pull Aparts or Y Raises x 20
Dumbbell Press, different angles x 20
4 rounds
Bench Press
150 x 3 x 9 sets using 3 grips
Chinese Row x 12ish
Earthquake Bar Incline x 20ish
DB Rear Delt x 15+
4 rounds
Facepull Action on Fat Rope x 12ish
Earthquake JM Press x 20
Fat Rope Chin Up x 4
3 rounds
Machine Row x 15
DB Curl, seated lean forward then seated lan back then standing/alternating x 10 each
2 times with one more set of rope chins
The gym’s Bamboo Bar has been replaced with an Earthquake bar, which is the same thing with some marking on the “bar” and grooves on the “bar ends” so it’s easier to use.
With chalk on my hands I got 6 rope chins, I think a PR.
Glute Move x 15
Hamstring Move x 15
Leg Extensions with Band x 25
Bend Over x 15
4 rounds
Zercher GM x 140 x 3
Leg raises off bench between sets
Neck Harness Extensions, Standing x 20
1 Arm KB Row x 12
Suitcase Walk x 20 steps
4 rounds
Back Raise on GM x 12
Reverse Hyper x 12
3 pairs
Almost went up to 150 x 2 on Zercher GMs, then thought, why? Standing neck extensions felt good for posture and proper bending over. Maybe I’ll try some neck harness GMs in the future.
Overhead Tris x 20
Fat Man Chin on Smith Machine x 12+
Pushup on Smith Machine Bar x 20
4 rounds
Floor Press
Up to 240 x 2
175 x 8 narrow grip
165 x 8 wide grip
Rear Delt Swing x 15+
Kirk Shrug with DBs x 12+
2 Board Pushup, 2 count down, 2 count pause, 2 count up + some chains x 5-6 maybe?
4 rounds
PBN x 12+
Arnold Curl with KB x 10+
DB Hammer Curl x 10+
Band Tricep, turn knuckles in for lateral head x 30+
3 rounds
2.5 weeks in and already progressing! Estimated bench press is up 10-15 pounds. Average bodyweight has dropped 3-4 pounds. Resting heart rate is coming down from mid 80s to upper 70s. Blood pressure back into range for a 19-40 year old man. Lifting has also been a lot of fun. Picture Me Rollin’!
Speed bench workout with Matt Wenning. During the Wenning Warm Up, Matt is DB incline benching, rotating hands from neutral to overhand. Last week he said it was overhand rotating to neutral. Mixing up the little stuff to prevent overuse. I meant to work in reverse grip DB presses this week. Maybe I’ll remember now.
During the speed benching Wenning changes the move set to set. Ballistic reps, then paused reps, then paused with feet up. That’s new and cool.
Back workout with Charles Glass. Rows and pulldowns, with different angles and elbow positions to hit rear delts, mid back, upper or lower lats. And you can see them all in action. I meant to start doing more sled work, including high, medium and low rows and rear delt action, just like in this video. Inspiration!
Kneeling Glute/Ham Raise x 6/6/4/4
Leg Raise off Bench x 15
4 pairs
Kneck Harness Extensions, Standing with various levels of bend over x 15+
Reverse Hyper x 15
4 pairs
Trap-Mydia x 12
3 rounds
I skipped calves last week so I had to hit them first today. Kneeling glute/hams were killing my hams, Thanks Lee Boyce! Something I did last week irritated my left hip flexor so no crotch straining moves today.
Leg Curl x 20 / alternating Toe Touch x 10
Leg Extension x 25 / step up holding weight overhead with opposite arm x 12
Clamshell x 15 / 45 Degree back raise x 20
2 rounds of the easy stuff, then 2 rounds of the less easy stuff
Box Squat with Kettlebell
50 x 3 x 6 sets
Pin 1 Rack Pull + Minibands
95 x 2 x 9 sets. Every 3 sets stand on more stuff to “lower” bar
Seated Band Leg Curl x 25+
Carolina Ass Blaster x 20
Band Leg Extension x 25+
3 rounds
First box squats in awhile, great in-roading! Weights were puss on squats/deads but the low reps, low rest, high sets were giving me the heavy breathing and sweating I was looking for. Carolina Ass Blasters are zercher Good Mornings with a band, stolen from Vinny. Zercher GMs are my least hated GMs.
Band Tricep x 25
Dumbbell Shrugs over Incline Bench x 25
Dumbbell Pressing x 25
4 rounds, used different extensions and press angles
Slight Incline Bench + 1/2 Mini Bands
9 sets of 3 reps using 3 grips. Paused last 3 sets
Chinese Row x 10
Bamboo Bar Bench Press x 25
DB Combo Delt Raise x 12/12/12
3 rounds
Bamboo Bar JM Press or Tricep Extensions x 25
Band Straight Arm Pushdowns x 25
Band Hammer Curls x 35
3 rounds
Unbelievable workout! Easily in the top 200 ever. One of the sets of DB pressing was sitting on the floor, counterfit Z style. Hopefully some of that will help Rack Z Press.
Band setup vs 1 strand on miniband for less tension, then bench inclined for slightly more tension was legit. No out-roading!
I did some slow lower lowering on the Chinese Rows to be sure to fail around 10 reps. Thibadeau mTor style, with a 5 count eccentric and a 2 count pause under stretch/tension at the bottom. I really like slow lowering for back muscles.
The Titans lost to the Steelers yesterday, but it was a really entertaining game that kept my attention the whole time, so it was a win. The Steelers were great at tackling, they won almost every one on one situation. And the Titans tried to be physical and just got pushed around. It wasn’t exactly like the ultra aggressive, attacking defense of the Steelers 10 years ago, but it was still cool to see defense win a game.
