4-6 Back
Seated Band Leg Curl x 25
Seated DB Shrug with Fat Gripz x 25
Behind Back Band Leg Abduction x 25
4 rounds, 45 seconds rest
Back Raise Iso x Accumulate 1:15
Straight Arm Pulldown x 15
Lying DB Leg Curl x 15
Barbell Shrug with Fat Gripz x 15
3 rounds, 1:15 rest
Easter with the family at mom and dad’s last night. I was well fed for today’s workout.
After grip stuff and cutting wood my hands were feeling it! I guess thats how they get strong though.
4-7 Chest
Straight Bar Pushdown x 25
1 Arm DB Row x 25
DB Bench Press x 25
4 rounds, 45 seconds rest
Floor Press x 12 x 4 sets
1:45 rest
1 Arm Band Pullover x 15
DB Side Delt Raise x 15
DB Fly x 15
3 rounds, 1:15 rest
Underloaded 1 side of the barbell on a set of Floor Press. “Fixed” it on the next set by overloading that side. I guess I’m a little out of practice with the barbell.
4-10 Legs
Seated Calf Raise x 25
Band Leg Extension x 25
TRX Leaning Squat x 25
4 rounds, 45 seconds rest
Heels Up Goblet Squat x 10 x 4 sets
1:30 rest
Bosu Crunch x 20
Standing Calf x 20
Standing Tib Raise x 15
3 rounds, 1 minute rest
6 sets of COC grippers
Should have picked heavier weights on accessories, I didn’t expect to get so many reps.
4-11 Arms
Incline DB Press x 25
Rev DB Curl x 25
Long Rope Pushdown x 25
4 rounds, 45 seconds rest
Bench Dips x 10
DB Spider Curl x 10
Band/Rope x 25
3 rounds, 1:15 minute rest
EZ Bar Skullcrusher x 12
DB Incline Curl x 12
Pinch Plate Pass x 10
3 rounds, 1 minute rest
Pumpy, but getting heavy too.
4-13 Back
Seated Band Leg Curl x 25
Seated DB Shrug with Fat Gripz x 25
Leg Behind Glute Kick x 25
4 rounds, 45 seconds rest
Back Raise Iso x accumulate 2 minutes
Straight Arm Pulldown x 12
Lying DB Leg Curl x 12
Barbell Shrug with Fat Gripz x 12
3 rounds, 1 minute rest
Nobody came out to the garage to bother me. Awww.
4-14 Chest
Straight Bar Pushdown x 25
1 Arm DB Row x 25
DB Bench x 25
4 rounds, 45 seconds rest
Barbell Floor Press x 10 x 4 sets
1:30 rest
Band 1 Arm Pullover x 12
DB Fly x 12
DB Side Raise x 12
3 rounds, 1 minute rest
3 uninterrupted weeks of training. It feels like it took 5 months to build up to it.
4-17 Deload Legs
Seated Calf Raise x 25
Band + DB Leg Extension x 25
TRX Leaning Squat x 22
4 rounds, 30 seconds rest
Bosu Crunch x 20
Standing Calf x 20
Standing Tib Raise x 12
Twice around, 45 seconds rest
Quads were feeling it. I’m trying to make the leaning squats just like hack squats and I got the motion going pretty well today.
It’s deload week again. Just in time, sleep and appetite have been off. I have probably been getting a little caried away on the assistance work.
4-18 Deload Arms
Incline DB Press x 25
Rev DB Curl x 25
Long Rope Tricep Pushdown x 25
CoC Grippers x 10+
4 rounds, 30 seconds rest
Incline DB Curl x 10
Bench Dip x 10
CoC Grippers x 5+
twice arounds, 45 seconds rest
Saturday Evening Arms. Guns will look good for 12oz curls tonight.
4-21 Deload Back
Seated Band Leg Curl x 25
Seated DB Shrug x 25
Straight Arm Pulldown x 25
4 rounds, 30 seconds rest
Back Raise Iso x Accumulate 2 minutes
Barbell Shrug with Fat Gripz x 12
Lying DB Leg Curl x 12
Clamshell x 12
2 sets, 45 seconds rest
Evening workout. We had to replace the heat pump and the HVAC guys were walking through the garage earlier.
4-22 Chest Deload
Straight Bar Pushdown x 25
1 Arm DB Row x 25
DB Bench Press x 25
4 rounds, 30 seconds rest
1 Arm Band Pullover x 12
Side DB Delt Raise x 12
Incline DB Fly x 12
2 times, 45 seconds between
Deload Over. It worked, I’m feeling pretty good now. Will move forward with adjusted assistance moves.
4-24 Legs
1 Leg Extension x 25
1 Leg Seated Calf x 25
Band Thru Belt Walk x 50
4 rounds, 1:15 rest
Zercher Squat, Heels Up x 15 x 4 sets
2:00 rest
1 Leg Standing Calf x 12-15
Oblique Crunch on Bosu x 20
1 Keg Standing Tib x 12
3 round, 1:30 rest
Plus 6 sets of COC grippers worked in there. Kiddo came out halfway through and showed me some ballet moves. Pretty nice Friday workout.
I finally looked this up as I keep seeing them in logs but have no idea what they are. I think I might try them!
They’re kind of cool. They feel similar to a Goblet Squat motion, just easier to hold and load up. So after doing goblet squats last month, its similar, just like instantly heavier.
4-25 Arms
1 Arm Band Pushdown, Neutral x 25
1 Arm Cross Body Hammer Curl x 25
Low Incline Alternating DB Press x 25
4 rounds, 1:15 rest.
1 Arm Preacher Curl x 10
1 Arm DB Tri Extension x 10
3 pairs
1 Arm Cable Pushdown x 15
1 Arm Zottman Curl x 15
3 pairs
Poliquin External Shoulder Rotations during break of 1st group.
Kettle Bell Armbar during rest of 2nd group.
Band Arm Circles during rest of 3rd group.
Everything was 1 arm, other arm, 1 shoulder, other shoulder so mostly constant motion with no breaks. That made it slightly less boring.