3-9 Hamstring area deload
Band GMs
Band Leg Extensions
Single Leg Ass Blasters
Single arm/single leg RDLs
Standing Calf
Seated Calf
Suitcase Walks
Three sets each, no failures. My girl and I usually go to the gym together at planned times so there is some pressure to be there. Otherwise I would have stayed home today. This week will be a down week.
3-12 Shoulder and Tricep
Get loose
Rear Delts on Reverse Pec Deck, 1.5 reps, focus on shortened range x 12 ish x 3 sets
Rear Delt Swing, focus on lengethed range x 15 ish x 3 sets
Leaning Side Delt Raise, lengthened x 12 x 3 sets
Chest Supported Y Raise, shortened x 10 x 3 sets
DB Front Delt Raise, to arms parallel x 15 x 3 sets
Plate Front Raise, arms up overhead x 12 x 3 sets
DB Floor Press x 15 x 4 sets
2 Mini Band Extensions (knuckles up, knuckles down, hammer grip) x 25
2 Mini Band overhead extensions (knuckles back, knuckles forward, hammer grip) x 20
Standing Calf Raise x 15 x 4 sets
Donkey Calf x 20 x 2 sets wide, 2 sets narrow
Shoulder raises all ways for pump. I love the DB floor press, really loads up tris. First time doing band pushdowns with 2 bands, it was fun and cool to use the 3 different grips. Every piece of my triceps was getting hit, 4- D pump.
3-13 Traps & Biceps
Trap circuit x 15
2 rounds, kept the reps low
Chinese Row x 12 x 3 sets
Machine Shrug then row elbows up behind back x 15 x 3 sets
Band Face Pulls, anchored over head x 25 x 3 sets
Band upright Rows, anchored down low x 25 x 3 sets
Barbell Curls + Fat Gripz x 10 x 4 sets
Arnold Curls x 11 x 3
Incline Curls with Kettlebells x 10 x 3
Leg Raises off bench x 15 x 3
Knuckleheads underfoot in the gym today. I had to sit on a plate loaded incline chest press machine and use Kettlebells to do incline curls today. Great contraction so it worked out. I also use Kettlebells for the Arnold curls because I hit myself in the face with plates using a dumbbell.
I one hand deadlifted 175 after my girl did some deads. Heaviest pull of my 40s!
I’ve been sleeping through the night, my appetite is mostly back and I feel less irritable so the deload will end soon.
3-15 So light Legs
Get loose, ab junk
Peterson Step Up x 12 x 4 sets
Regular Step Up x 12 x 4 sets
Seated Band Hamstring Curl x 40 x 3
Hanging Leg Raise x 10 x 3
Single Leg Reverse Hyper x 15 x 3
Leg Extension vs Band x 35 x 3
Plate Loaded Gripper x 12, got up to 90 pounds
Wrist Roller, underhand grip, forward and backward x 3 rolls
Deload finally over. I’m going to run the same split waving, light/heavy/medium/less medium daily instead of weekly. I’ve used Daily Undulating Periodization in the past, but with full body workouts, like Press/Clean/Squat for heavy/light/medium days. Never waving with a body part split.
The plan starts tomorrow, with another Light Day.
Austin 3:16 Lightest Chest/Tricep
Get loose
Low To High Cable Fly x 15 x 3 sets
High to Low Cable Fly x 15 x 3
Bamboo Bar Bench x 15 x 3
Plate Loaded Dip Machine + Mini Band x 15 x 3
Smith Machine Kaz Press x 15 x 3
Kettlebell PJR Pullover x 20 x 3
Band Pushdown with pull apart action x 30+ x 3
Band Pushdown with Hammer Grip x 20+ x 3
Seated Calf + Miniband x 20 x 3
Standing Calf x 12 x 3
Chest was like 3 feet across. Shit was cramping. Such full extension and good contraction with cables or bands.
3-18 Heavy Lats/Biceps
Single Arm Machine Row x 6 x 2 tough sets
Chin Ups x 6 shoulder width, 6 neutral grip, 6 wide
Dumbbell Row x 6 x 3 sets
Single Arm Pulldown, 5 count eccentric x 6 x 2 sets
Seated Alternating DB Curl x 10/10/9
Decline DB Curl x 12/12/10
Band Uppercut x 20+ x 2 sets
Band Behind Body Curls x 30+ x 2 sets
Some abs.
I’m pretty uncoordinated on chin ups, I had to move real slow.
I’m pretty weak on chinups, I have to move real slow
I’m pretty chubby on chin ups, I don’t move much past rep 3 or so…
I also had to use a step to get up there to be bar. It definitely felt less bad ass than chins in the past.
Unrelated
I did some Coan barbell side holds yesterday and forgot to log them.
Virus Related
The guy who owns my gym is pretty committed to staying open. Is it like, irresponsible to keep going there?
I dunno. The little one in town is still open but 99% of the time I have to put things away before I even start. So I KNOW they are not wiping it down. I usually wipe things off before I start, I am just training at home for now. (Let’s face it, I have better free weights at home anyway.)
Irresponsible? Probably not, as long as everybody is doing their part to keep things sanitary. I have personally seen the County Health Advisor in my town go in, run onnthe treadmill for 20 mins, sweat all over it, then just walk out the door, never touches the wipes…hmmmm. No thank you!
If he is actively fighting to stay open against official orders or guidelines, then yes.
I’m in kind of a rural State where people aren’t really into lots of rules and oversite from the State government, we haven’t had official orders to close gyms in Tennessee down. Other nearby states have, and some gyms and restaurants in town have voluntarily shut down.
In that case I’d personally go train until that changes. Unless you have to take care of someone or frequently see someone who falls into the group of people most vulnerable to the virus.
Until there’s an order to close, it’s fine. Especially if your dude pushes preventative measures.
The experts agree, go to the gym.
3-20 Back of Legs
Get loose
Standing Leg Curl, 1.5 reps (top half on half reps) x 8 x 3 sets
45 Degree Back Raise, middle portion, pause at top and bottom (glutes) x 8 x 3 sets
Single Arm, Single Leg RDL x 8 x 3 sets (use Thib’s “push face and butt away from each other” cue. Hamstrings were lengthened)
Back Raise on Glute/Ham x 8 x 3 sets
Terminal Knee Extensions x 12 x 3
Wrist Roller, 4 rolls going backward then forward. Up to 115
Kettlebell Wrist Extensions x 15 x 3 sets
I did a bunch of standing birddogs, hip airplanes or Copenhagen groins worked in there. Standing birddogs are sorta nice, harder than on all fours. Hip extension like in a hip hike only a better move.
A few things to ask yourself if you keep going:
Are you sure you or anyone living with you don’t have any pre-existing medical condition/s?
Are you living with any oldies in the house?
No, no pre existing conditions. We’re healthy and strong! No elderly people, just my girl (29) and the dogs. I decided to stay home and avoid the public. And show solidarity with my bros.
Anyway, today was Shoulders and Tris. 3-22
Band traction arm circles to get going
Sled drag, using rear and side delts x 300 feet x 4 trips
1 Arm DB Press, 25 pounds x 10 reps x 5 sets
Rolling DB Triceps, Dumbbells stop on floor above head x 20 reps
10 close grip pushups to 2 board then shoot for 10 to 1 board
Repeat process with 3 and 2 boards, then 4 and 3… four rounds total
2 Miniband pushdowns, knuckles up, knuckles down, neutral grip x 25 each way x 3 times
Single Miniband pushdowns, band looped around hands for hands apart action
Pushdown x 30, overhead extension x 30 x 2 times
Hey Oh! Really solid workout, even in the yard. Pre exhaust with the sled drags killed my shoulders for light DB presses. Rolling extensions made the close grip board pushups ruthless. Project Bad Ass Continues!
I see. Glad everyone’s healthy there. Stay safe flats!
I think you’ll be able to accomplish a lot with very minimal or no equipment. If you train physique-oriented there is a lot of difficult things to do with tempo work and given your athletic background you can definitely move well and don’t have to rely on machines. Plus with you’re knowledge of physiology, I can’t imagine you running out of ideas.
Thanks man! You too, stay healthy.