12-7 Arms
Zottman Curl, 5 count eccentric
Slight Decline Close Grip Bench, 3 count eccentric
x 8, 6, 4, 4, 6, 8
Offset Grip, Incline DB Curl
Incline Barbell Tricep Extension
x 8, 6, 4, 4, 6, 8
Pyramids! Work up heavy then work back down light.
Woman did PJR Pullovers on an incline instead of barbell extensions on an incline. I got a huge ass stretch in the tris from the barbell incline though.
12-8 Legs
Bird Dog x 12
Leg Extension x 25
Patrick Step Up x 15
4 rounds, 65 seconds rest
DB Step Up x 10 x 6 sets
DB Leg Curl x 10+
Band Standing Ab x 10+
3 pairs, 90 seconds rest
Another good one. GF did some sideways lunges and squats. She’s good at squatting, sometimes I get jealous.
12-10 Swing and Stretch
KB Swing x 25 x 4 sets
Stretch out a bunch
Little angle turned 4 yesterday. Time flies!
12-11 Chest
Low Incline DB Press, neutral grip x 25
Chest Supported DB Row, neutral x 25
Straight Bar Band Pushdown x 25
4 rounds, 50 seconds rest
Floor Press x 10 x 6 sets
125, 135, 140 for the last 3. 1:45 rest
1 Arm Landmine Press x 11
Landmine Chest Squeeze Press x 11
2 pairs, 1:15
The clock was pushing me a little today.
12-12 Back
Band Straight Arm Pulldown x 25
Band Leg Curl x 25
Clamshell x 20
4 rounds, 50 seconds rest
45 Back Raise x 10 x 6 sets, 1:45 between
Behind Back Bamboo Shrug x 12
Dead Bug Action x 12
2 pairs, 1:15 between
Last week this workout was 51 minutes, down to 45 minutes this week. Density!
We had the 90s Metal playlist going today, kiddo really liked it. She’s been going to ballet once a week, and will occasionally bust out some moves here and there. Usually twirls and hops, standing on 1 leg, basic stuff. Today with Maiden playing she held onto the barbell in the rack, like the barre, and used her off hand to pull one foot up and tuck it against her back. Then when Megadeth came on she dropped into a full split! I couldn’t believe it. I didn’t know she had moves like that.
Soak up those dad moments mate, great to read! 
For sure man! The home gym has been a great bonus for dad/family time so far.
12-13 Shoulders
Neck Mobility
Poliquin Rotation x 10 x 3 sets
Front Raise x 10
Side Raise x 10
Cuban Press x 10
3 rounds
Burnin’ Em!
12-16 Arms
A1 Zottman Curl
A2 Close Grip Bench Press
B1 Incline DB Curl
B2 Incline Barbell Tricep Extension
All lifts x 7, 5, 3, 3, 5, 7 with 3 count eccentric
Pyramids again, 1 less rep on all sets.
Workin out got pushed back a couple days when Grandma came to town Saturday then the woman got sick Sunday. Speaking of Sunday, did you see that Bills game?!
12-17 Legs
DB Leg Extension x 25
Birddog x 17
Patrick Step Up x 17
4 rounds, 50 seconds rest
DB Step Up x 10 x 6 sets. 1:45 rest
DB Leg Curl x 12
Standing Ab x 12
2 pairs, 1:15 rest
Late one tonight.
12-19 Chest
Low Inc DB Bench, rotate from neutral to overhand x 25
Chest Supported DB Row, rotate grip x 25
Band Pushdown, underhand grip x 25
4 rounds, 35 seconds rest
Floor Press x 10 reps x 6 sets, 1:30 rest
made it to 140 x 10 on fifth set, had to back off for the 6th
Landmine Press x 10
Landmine Squeeze Press x 10
1 pair
Tough One!
Short rests pushed this into the Lactate Threshold zone. Sitting here now, I can feel the Oxygen Debt, breathing normal but still slightly out of breath feeling.
Smart training, or being dramatic and romanticizing being out of shape?
12-21 Back
Band straight Arm Pulldown x 25
Seated band Ham Curl x 25
Clamshell x 20
4 rounds, 35 seconds rest
45 degree back raises x 10 x 6 sets. 1:30 rest
Deadbug with ankle weights x 15
Behind Back Barbell Shrug x 20
just 1 set each
Kiddo had her first ballet show the other night. 60 little kids, groups of 20 at a time on stage,5 dances. Zero cries, zero pukes. Unbelievable organization and execution by dance teacher lady! Kiddo did great and had fun. What a great family experience!
Even in my late 30s I didn’t really see myself with a daughter at a ballet recital. Wild.
12 -22 Shoulders
Neck Mobility
Poliquin External Rotations x 10 x 3 sets
DB Front Raise x 10
DB Side Raise x 10
DB Cuban Press x 10
3 times
12-23 Arms
Zottman Curl
Close Grip Bench
6 pairs. 6, 4, 2, 2, 4, 6
Incline DB Curl
Incline barbell Tri Extension
6 pairs. 6, 4, 2, 2, 4, 6
12-27 Legs
Leg Extension x 25
Birddog x 20
Patrick Step Up x 20
4 rounds, 35 seconds rest
Step Ups x 10 x 6 sets
Standing Abs x 20
Lying DB Leg Curl x 20
1 pair
We had a great Christmas then my birthday on the 26th.
We went to a big restaurant/bar/arcade/bowling alley that was in the location of a former redneck bar. Years ago my bros and I would hang out there. Later, the woman and I saw David Allen Coe there as one of our first dates. Still later I worked on the crew that demolished the place to prep for the arcade rebuild. It was fun to go back and play Ski Ball and Mario Kart with my daughter.
After that we went to Texas Roadhouse for dinner. I used to work there way back in grad school, and got fired, so I didn’t go back. The manager guy who fired me died a couple months ago, and I guess it seemed like a good time to return. Everything was just like it used to be. Especially the good food.
Received an EZ Curl Bar and the cable handle attachment that looks like an EZ Bar. Arm Days will be extra hype now.
Happy belated Birthday!
12-30 Chest, Deload
Low Incline DB Bench Press, underhand x 25
Chest Supported DB Row, underhand x 25
Cable Tri Pushdown, straight bar x 25
4 rounds, 30 seconds rest
Landmine Press x 10
Landmine Squeeze Incline Press x 10
2 pairs
The woman got me this cool adjustable set up with some pulleys, d rings and chains to rig up cable lifts in the home gym. The pulleys clip all over the power rack, it seems pretty versatile. Today we did cable pushdowns, after like 2 years of band pushdowns. Having tension all the way felt crazy and my tris were blown up.
Also, 16 sets in 26 minutes. I had to sit down for a minute after the workout.
12-31
5 x 15 KB Swings
Stretch out
1-1 Back, Deload
Straight Arm Pulldown x 25
Seated Band Leg Curl x 25
Clamshell x 25
4 rounds, 30 seconds rest
Behind back Shrug x 12
Deadbug with Ankle weights x 12
2 pairs
1-2 Shoulders
Neck Mobility
Poliquin External Rotation x 11 x 3 sets
DB Front Raise x 10
DB Side Raise x 10
DB Cuban Press x 10
3 rounds
Flats killing it like usual
1-4 Arms
Zottman Curl
Close Grip Bench
Incline DB Curl
Overhead Tri Extension
Two supersets x 6 times each, with 8, 6, 4, 4, 6, 8 reps and 3 count eccentrics.
Last workout from the 6 month “Winning the Arms Race” routine by Charles Poliquin.
1-6 Legs Deload
Leg Extension x 25
Bird Dog x 20
Patrick Step Up x 21
4 rounds, 30 seconds rest
Standing Pulldown Abs with Cable x 15
DB Leg Curl x 15
2 pairs
World’s longest deload week finally complete.