1-17
Band Triceps
Prone Trap Raises
Bottoms up kettlebell press
3 times to get going
Close Grip Incline Bench
A few working up
185 x1
195 x1
205 x1
Straight Arm Pull Down
60 x20, 3 sets. These were working/burning!
Rolling DB Tri Extension
20 x20
45 x20, 20, 15
Reverse Barbell Curl
55 x20, 3 sets
DB Cuban Press
10’s x20, 20, 15
Hip/Ab Raise
10 x15, 3 sets
1-19
Sumo Rack Pull
275 x2, 12 sets
-I tried to stand on some blocks to get a “lower” bar height. As I was spreading the floor, the block on right side slid out and I got a little wish-boned. It didn’t feel great, but I’m OK. A year ago, that would have been real bad.
Less High Box Squat, SSB
205 x2, 12 set
-Before I had a bumper plate and a 45 on the box. I took out the 45 and switched to the SSB today. First couple squats were like WTF?! Then I got the hang of it.
Snatch Grip Shrug
185 x20, 4 sets
Hyper Deadlift
65 x20, 3 sets
Kettlebell Sidebend
35 x20, 3 sets
Reverse Hypers
160 x20, 4 set
My girl got accepted into the Nutrition/Dietics Masters program. That’s awesome.
That sounds unpleasant. Glad you’re OK.
Congratulations to your good lady.
Thanks man.
1-20
Wide Nuetral Grip Pulldowns
Dumbbell Flies
Overhead Tricep Extensions with Band, focus on spreading apart
3 x15 each
Bench Press from pins at Chest
135 x3, 9 sets, different grips
Steep Dumbbell Press with Fat Gripz
35 x20
35 x18
Take off Fat Gripz
35 x15
-Fuck this extremely upright bench angle!
Chinese Row
135 x20, 3 sets
JM Press
105 x20, 3 sets
Alternating Dumbbell Curl
30 x20, 3 sets
Leg Raises Off Bench
12.5 dumbbell x20, 20, 15
-groin/abs aggravated by those leg raises.
-3 Trumps shirts in the gym today.
DBs around ankles?
Dumbbell held between the feet. Going off the bench is easier than hanging, but I feel tighter so it evens out. Tension at the bottom instead of the top? Maybe that’s good too. I plan to go of an incline bench when the flat bench gets boring.
1-22
Lay on floor
-Cobra Stretch
-Feet on wall 90/90 position with Band Around knees/hips
COC Grippers
-I took a few shots at a #3. I got it “set” in my hand pretty well.
Then 5 singles on #2.
1-23
SSB Box Squat (Bumper plate on top of box)
A few working up
295 x1
305 x1
315 x1
Seated Upper Back GMs with SSB
155 x20
195 x20, 4 sets
45 Back Raise
x20
55 kettlebell held to chest x20, 4 sets
Stir The Pot
3 tough times
Reverse Hypers
160 x25, 4 sets
-45 on top of Bumper Plate on top of box felt ridiculously high during warm-ups. Just bumper plate felt more comfortable/natural. So now, squats are 3 inches from parallel.
My girl conventional deadlifted
255 x1
275 x0
265 x1
255 was kinda slow. 275 pulled her upper back out of position and rounded her over a few inches off the floor. Then she smoked 265. I’m pretty sure she could have gotten 275 if she hadn’t made those weird jumps in weight.
1-24
Upper Back Y-Raise
Cable/Rope Overhead tri extension(spread handles apart)
Light Barbell shrug/row
3 times each
Clean and Press
Work up
155 x1
165 x1
175 x1-maybe got a little leg drive at the bottom
Straight Arm Pull down
60 x20
80 x20, 3 sets
Rolling DB Tri Extensions
25 x20
45 x20, 3 sets
-technique is getting pretty loose on these
Reverse Barbell Curls
65 x20, 3 sets
Face Pull on Cable paired with Side Delt Dumbbell Raise
2 x20
1-26
Standing 1 Leg Raises to get glutes going.
Sumo Deadlift in Rack
300 x2, 12 sets
SSB High Box Squat
225 x2, 12 sets
Snatch Grip Shrug
135 x20
205 x20, 4 sets
Cable Pull-Thru
60 x20, 4 sets
Hip/Thigh Developer
+10 x15, 3 sets
Reverse Hypers
110 x30, 3 sets
Good one
1-27
Y-Raise/Hold Action
Overhead Cable Tris (spread hands apart!)
Dumbbell Flies
2 x15 each
Bench Press from Pins at Chest
145 x3, 9 sets -3 grips
Flat Dumbbell Bench
40 x20, 3 sets
Chinese Row
115 x20
145 x20, 12, 12, 12
JM Press
85 x20
115 x15, 3 sets
Alt. Dumbbell Curls
35 x15, 3 sets
Rear Delts
10 x25, 3 sets
Side Bends
45 x20, 2 sets each side
Another good one
Have you seen this? If not def worth the time while driving etc…
You may already know the TSA guys, but I put them right at the top of those who know their stuff.
Thanks for the tip. I’m always looking for something to listen to on cardio-dog walks.
1-30
Standing 1 Leg Raise, hamstring junk. Hips/groin are tight.
Rack Deadlift
Work up
365 x1
385 x1
405 x1
-I had trouble getting hips down into position, I was using a lot of back. That’s not good. But my back felt strong, so that’s good.
Seated SSB Upper Back GM
155 x20
215 x20, 3 sets
45 Back Raise
25 plate to chest x20
60 kettlebell to chest x20, 3 sets
Ab Wheel on Knees
x20, 3 sets
Reverse Hypers
160 x25, 4 sets
1-31-17
Prone Trap Raise
Overhead Band Triceps(spread the band)
Incline Flies
3 easy times each
Bench Press
Work up
235 x1
245 x1
255 x1
260 x1 Bonus!
Straight Arm Pulldowns
60 x20
80 x20
100 x12, 12
80 x20
Incline Tate Press
25 x20
30 x20, 3 sets
Barbell Reverse Curl
45 x20
75 x20, 3 sets
Cable Face Pull ss Dumbbell Lateral Delts
50 x20, 10 x20, 3 times
No leg raises today!
2-2
Sumo Rack Pull
325 x2, 10 sets
SSB High Box Squat
245 x2, 10 sets
Snatch Grip Shrug
155 x20
225 x20, 3 sets
Cable Pull Thru
60 x20, 4 sets
Side Bends
50 x20, 3 sets each side
A little pressed for time, so I skipped 16,000 pounds of work on reverse hyper.
2-3
Trap Raise/External Rotation
Overhead Cable Triceps
Flies
To get going
Bench From Pins at Chest
155 x3, 9 sets
Flat Dumbbell Bench
45 x20, 3 sets
Chinese Row
115 x20
145 x20, 15, 15, 15
JM Press
85 x20
115 x20, 18, 15
Alt. Dumbbell Curl
20 x20
40 x15, 3 sets
Side Delt/Rear Delt Dumbell Raises
A bunch
Ab Wheel from Knees
x15, 15, 15, 15, 10
2-6
Box Squat, Giant Cambered Bar
Work up
285 x1
315 x1
325 x1
Last one, I kinda rocked forward and used lots of back. Not what I’m trying to do.
PVC Hub Grip
Up to 40 with right hand
Seated SSB Upper Back GM
155 x20
225 x20, 3 sets
45 Back Raise, barbell in hands (hyper-dead)
45 x20
95 x20, 3 sets
Hanging Leg Raises
3 x12
Reverse Hypers
180 x12, 4 sets
These are great. Never box squatted with one though, but I imagine it makes your back WORK.
It’s also nice not to have to reach up/back.
2-7
Some Pulldowns with new MAG side grip handle
Fat Gripz Dumbbell Clean and Press
Work up
55 x1
65 x1
75 x1
Tried some Tate Presses, but they were killing my elbows so I did
Pushdowns with Light Band
4 x It burns
Pulldowns, Narrow Neutral MAG Handle
160 x 20, 20, 18
Reverse Curls
55 x20
85 x15, 3 sets
Cable Face Pull/Dumbbell Side Delts
3 times each
Ab Wheel From Knees
x20, 3 sets. Knees are raw, used wrong floor mat.
MAG Handles were pretty cool. You kind of grab them with and open hand with a comfortable wrist angle, maybe I could pull with my elbows better.