6-8 Outside Push
Pushup x 25
Band Pushdown x 25
DB Side Raise x 25
3 times
Pushups x 12 x 5 sets elevating for difficulty
Rear Delt Row x 15
Arnold Press, 3-3 x 12
3 times
Bench Dip x 15ish
Overhead Extension x 15ish
3 times
Pretty day
3 Likes
6-10 Outside Push
Standing Leg Curl x 25
Seated Shrug x 25
Stiff Leg Dead x 25
3 rounds
Stiff Leg Dead with DBs, adding bands to work up. x 12 x 5 sets
superset with band straight arm pulldowns x15
Standing Leg Curl x 15ish
KB Shrug x 20ish
Band Pulldown x 20ish
4 rounds
It feels like I’m bending over pretty symmetrically.
3 Likes
6-12 Outside Leg Deload
Ball Step Up x 15
Ball Calf Raise x 8
Lunge x 8
4 Rounds
Lunge + DBs x 8 x 3 sets
Backwards Tire Drag x 4 drags
I used this Glute Medius drill today. You press the “up” knee sideways into the ball and the ball presses back to engage the glute on the “down” side.
Then I did that glute activation move while doing some slant board step ups and single leg calf raises. It was blasting that little muscle at the top of my femur.
When I did lunges it felt like I was propelling myself sideways, like an unreal cut on the football field, instead of popping Up. Legit! I’ll keep that one in the files.
Then I did a few tire drags to see how they felt. Which was “Good.” That’s cool because they were really pissing off my left knee last time.
6 Likes
6-13 Outside Deload Push
Band Pushdown x 25
DB Side Raise x 25
Feet Up Pushup x 12
4 Rounds
Rear Delt Row x 15
DB Arnold Press x 12
3 pairs
Alt DB Curl x 15+
Bench Dip x 20ish
4 pairs
Woman and baby out of town. So now it’s time for a solo dinner of slightly out of date chicken in the quiet house.
4 Likes
This bro says many of the blocks used to make the pyramids were made of a poured, concrete like mixture. A quick search shows that idea is like 50 years old, and that in the 80’s they found hair and bones and other shit inside some of the blocks.
What the Fuck!? I’ve been watching shit like “In Search Of” up through “Ancient Aliens” and documentaries with that official Egyptian guy who’s always mad. (one time one of his students peed in the pyramid! He was upset!)
How have I never heard of this?! Why wasn’t I notified!
1 Like
Easy little scheme from Thibadeau.
I personally use this set-up for most exercises:
Set 1 = 10 reps warm-up with around 50% of your planned work weight (no effective reps)
Set 2 = 6 reps feeler set at around 80-90% of planned work weight (probably gives you 3 effective reps)
Set 3 = 6-8 reps to failure (5 effective reps), heavy work set where I try to apply progressive overload
Set 4 = 8-12 reps to failure, back-off set with around 80% of set 3 (5 effective reps)
That gives me 13 effective reps.
I do 2 exercises per body part this way for a total of 26 (roughly) effective reps.
I personally use a push/pull/legs/arms split (I do one biceps exercise on pull days and 1-2 triceps exercises on press days but my arms are my week point) but it can be applied to your split.
But with your spit you could actually do 3 exercises per muscle. In which case I’d use the set-up mentioned above for the first two then do 1 set using an intensifier (combo set, drop set, range of motion drop set, rest/pause, etc) on a 3rd exercise (maybe do 1 warm-up before).
I change exercise when I cannot progress in load for 2 consecutive workouts.
4 Likes
The man the legend
1 Like
6-15 Outside Pull Deload
Seated Shrug x 20
Standing Leg Curl x 20
DB Bend Over x 20
4 rounds
Band Pulldown x 15+
Standing Shrug x 20ish
Heavier Standing Leg Curl x 15
4 rounds
Haven’t been eating much, I’m down 10 pounds this week. I guess I’ll pound some beef and rice for a day or two, the do a little “peak cycle” where I push the weights on these porch workouts. After that, I’m ready to get back to the gym!
6 Likes
6-17 Outside Legs
Incline Step Up x 20
1 Leg Standing Calf x 20
Lunge x 15
Lunge adding weight x 8 x 5 sets
1 Leg Tib Raise x 8ish
1 Leg Calf x 15
3 pairs
3 Likes
6-19 Porch Intervals
Some KB Swings (12-15)
Take About 12 breaths
Repeat 10 times
Some Jump Rope (20-30)
Take About 12 breaths
Repeat 10 times
Last time I jumped rope, like 7 months ago, I hurt my knee. Yesterday felt pretty good.
6-20 Sled Stuff
Forward Drag
Backwards Drag x down
Press Drag x back
Row Drag x down
Tricep Extension Drag x back
Curl Drag x down
Repeat for 20 minutes
4 Likes
Looks like some fun training lately
1 Like
It’s sorta fun how a workout can just break out at anytime. I’ll be standing on the porch, shirtless and barefoot, then BAM some leg curls happen out of nowhere and all the sudden it’s a workout.
No drive to the gym, no special outfits, warm ups or special drinks.
It’s a nice change of pace.
6 Likes
6-22 Porch Explosiveness
1 Arm DB Snatch x 4 left then 4 right
take a lap around porch then repeat x 12
4 Likes
6-23
Jump Rope x 31 x 12 sets
1 Arm Row x 9
Lunge x 9
1 Arm Press x 9
1 Leg RDL x 9
Hip Flexor Raise x 9
1 Leg Calf x 9
DB Wrist Curl x 20
x 2 circuits
3 Likes
Crazy, I just read this same post from CT this morning and am giving it a go as well.
1 Like
Just for fun, here’s Dr Mike saying that 1 top set, 1 drop set and move on is for whimps who want to avoid the grind of multiple heavy work sets.
1 Like
6-25
KB Swing x 16 x 15 sets
Pavel explaining that you can hit fast twitch fibers with low weight and no impact with kettlebell stuff. Also cardio/heart gains for general endurance and increased mitochondria for local muscular endurance. Also, what a voice! He just Sounds believable.
2 Likes
6-27
Chop Wood x 20
Return HR to 130
Bearcrawl x 20
Return HR to 120
repeat for 25 minutes
Axe head is Tight on new handle. That shit was loose for awhile. Maybe a couple years.
3 Likes
6-28
Sled Row x 12
Sled Press x 12
Forward Drag x 16
Backward Drag x 16
Trunk Twist Drag x 3
For about 20 minutes.
Then HR kept getting too high so I put on wrist and ankle weights and walked the dog a little.
3 Likes
6-29
KB Swing x 17
Incline Step Up x 17
Alt DB Clean x 8
5 times around
Jump Rope x 40
7 times
30 minutes. Wow, a few moves is way less boring and as a result Easier than just 1 move.
3 Likes