A conversation about CD’s is ringing a bell but I can’t quite remember the context.
But glad to hear the home gym has some good tunes playing!
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Awhile back I made the “confession” that I had a couple dusty boxes of CDs laying around.
At the time my garage was full of junk, and I felt like a crazy person hoarding trash.
You mentioned that sometimes it’s good to use old stuff, to remember the past and see the progression of technology or something like that.
I ended up keeping the CDs and clearing out the rest of the garage, now I’m glad I did.
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Yeah I remember that. I kept a shoebox full of CDs when my uncle was clearing out some stuff from a garage this summer. I didn’t know most of the music so it’s been a fun way to listen to something new.
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BIG Saturday
New refrigerator will be delivered soon.
College football kickoff at lunchtime.
Shoulder day at some point.
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Curious to know your setup for the seated ham curls. Do you sit on something tall to keep the feet from dragging on the floor?
I quite like the standing ham curl with a dumbbell underfoot (using two lashing straps for fairly quick attachment). Good to have a bilateral option though.
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Something tall is best. By far.
At home you can anchor the band higher than your seat and lean back a little. That changes all the angles and your feet don’t scrape the ground.
Laying face down with the band anchored at knee height works too.
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8-24 Shoulders
Lying Shoulder Screw x 5
Side Delt DB Raise x 10
Rear Delt DB Raise x 10
Rear Delt DB Row x 10
3 circuits, 7/10/10 DBs, 2-2 tempo,
COC Grippers, 2-2 tempo
.5 x 6
T x 12
S x 25
Shoulders, no problem.
Football game was entertaining. Lead changes, close the whole time, game winning field goal, upset! It had everything.
Delivery guys got the new refrigerator in and took the old one away, all I had to do was screw in the water line. This new one is HUGE upgrade and the woman is really pleased.
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What is a lying shoulder screw, if I may ask?
Been doing step ups for my knee as per your recommendation. They are feeling pretty good so far. I have noticed that my foot and calf (peroneals?) get very fatigued from them though, so I started wondering if I should support myself for better balance and focus on the quad. What would you recommend? Go unsupported until I need support?
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Shoulder screw is a move to get the upper arm bone rotating in the AC joint. You lay on the ground, arm straight, Low-Ass weight in your hand, and do internal and internal rotations. It teaches you to keep the ball centrated in the socket.
Great athlete, quick info at 4:30 in this video.
It’s good to hear your knee is starting to feel better. I get the same lower leg tightness. I usually do seated calf raises as part of a little circuit with step ups to stretch things out, set for set. If I use a closer foot position it seems to hit the inside of my calf more and take tension off the outside.
For the step ups, for sure use support if you need it. Getting the work on the right spot is the most important thing, so do whatever it takes to feel that lower quad/inner knee, VMO area. Lower step and low incline is OK too, it doesn’t have to be super high.
Also, be sure to keep track of your proneals, if they get tight and short they can mess up your ankle and knee alignment. I foam roll or lacrosse ball them out every once in awhile.
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8-26 Arms
DB Bench (12s) x 25
Tri Extension to Forehead, 3-2 x 6
Tri Extension to Nose, 3-2 x 6
Tri Extension to Chin x 10
4 barbell, rest 2:00
Narrow Grip Reverse Curl, 3-2 x 7
Wide Grip Reverse Curl, 3-2 x 7
Mid Line Hammer Curl, 2-2 x 7
45 barbell, rest 2:00
3 round, then a 4th set of db bench
Water bottle is way colder with artesianal ice globes.
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Tried the shoulder screw, felt really awkward to pull the scapula as hard as possible into the floor, haha. Did a couple of different weights and it wasn’t so apparent to me that a heavier dumbbell made much of a difference, so I am guessing I didn’t do it correctly. Got a bit of a lat pump but that was about it. Need to watch that again I reckon.
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If it doesn’t feel right I wouldn’t force it. There’s a million other shoulder int/ext moves.
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8-28 Legs
1 Leg Reverse Hyper x 20
Standing Leg Raise x 15
Seated Calf Raise x 20
4 rounds, 1:15 rest
Step Up x 15s x 8 x 6 sets
Pulldown Abs x 1 minute
Lunge x 1 minute each leg
Twice around
It felt pretty easy. So did the last BS workout I did, and it’s taken a month to get over that one. We’ll see tomorrow.
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8-30 Chest
DB Incline Press, Reverse Grip (15s) x 25
Wide Pulldown to Eyebrow (mini band) x 25
Cross Body Tricep Extension, elbow up (20 band) x 25
4 rounds, 1 minute Rest
Feet Up DB Bench + mini band
10 x 10
12 x 10
15 x 10
20 x 10
25 x 10
30 x 10
DB Fly (12) x 1 minute
Pushup (1st step) x 1 minute
2 times, rest 1 minute
Taco Night! New SEC foe Oklahoma on TV later. Octoberfest beers of all kinds are flooding the market. BIG Friday.
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9-2 Back
Seated Ham Curl (mini + micro) x 25
Chest Supported Row, neutral grip (12s) x 25
Band Pull Thru (Light) x 25
4 rounds, 1 minute rest
Stiff Leg Dead, Pause at knee on way up
45 x 5
65 x 5
85 x 5
100 x 5
110 x 5
Chest Supported DB Shrug (20s) x 1 minute
Rest 15 seconds
Seated Band Row (Light + doubled Micro) x 1 minute
2 rounds, 1 minute rest
Once you stretch the bands far enough, they keep stretching but they don’t add much more tension. I set up for rows pulling against a single chocked Light band and a doubled Micro Mini band. So at the “bottom” of the row with my arms extended, the Light band was at about 38" and almost minimal tension. And the micro mini band was stretched to 72" and just about max tension. It gave pretty nice, even tension the whole way through on the rows.
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9-3 Shoulders
Y Raise x 12
Anti Shrug x 12
Shoulder Screw x 5
Neck Extension Isometric x 30 sec
3 rounds
Side Delt Raise x 10, 10, 15
Rear Delt Raise x 10, 10, 15
Rear Delt Raise x 10, 10, 15
Front Delt Raise x 10, 10, 15
3 rounds, 10 pound DBs for first two, then 7s for the last one
COC Grippers, 2-2 tempo
#1.5 x 1
1 x 6
.5 x 12
T x 25
.
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9-5 Arms
Tri Extension to Forehead x 6
to Nose x 6
to Chin x 10
Reverse Curl narrow grip x 5
medium grip x 5
Mid Line Hammer Curl x 10
DB Bench Press (15s) x 25
3 rounds, 45, 50 and 55 pounds for barbell stuff, 15s for DBs.
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9-6 Legs
1 Leg Reverse Hyper x 20
Standing Knee Raise x 20
Seated Calf Raise x 25
4 rounds, 1 minute rest
Step Ups x 8 x 5 sets with 25s
Standing Band Abs (Light) x 1 minute
Reverse Lunge (10) x 1 minute each
2 times, 1 minute rest
I survived last week and this felt even a little better today. Whatever was bothering me last month seems to be resolving.
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9-9 Chest
Incline DB Press, overhand grip (20s) x 25
Medium Band Pulldown, to chest (doubled monster) x 25
Cross Body Tri Ext (30 band) x 25
4 rounds, 45 seconds rest
DB Bench + Monster Mini Band
12s x 10
15s x 10
20s x 10
25s x 10
30s x 10
35s x 10
DB Fly (15) x 1 minute
Pushups x 12, 7, 4
Pecs poppin’ on a Monday.
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10-10 Back
Chest Supported Row, reverse grip (15) x 25
Seated Band Leg Curl (Monster) x 25
Band Pull Thru (Light + double micro) x 25
4 times, 45 seconds rest
Stiff Deadlift, 5 count eccentric
65 x 3
85 x 3
105 x 3
115 x 3
125 x 3
135 x 3
Chest Supported Shrug (25s) x 1 minute
Seated Band Row (Light + double mini) x 1 minute
When I jumped from 125 to 135 I took all the change plates off and put the wheels on. Awww yeah! 1 plate deadlifts.
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