Looks like an interesting interview, now I need to find time to watch it.
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There’s not a whole lot to see, maybe you could just listen when you wash the cars or something?
Dog walks, yard work and doing the dishes are when I usually tune in.
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4-22 Legs
Ankle Weight Leg Curls x 25+ 2 sets laying, 2 sets standing
Sideways sled drag x 25 steps
Hip Belt Squat x 25
4 rounds
1 arm/1 leg Kettlebell RDL x 12 x 4 sets
Widish Stance KB Deadlift with Miniband pulling away x 25 x 3 sets
That’s it.
This would involve me being futuristic and have more than an old radio outside ! 
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Staticky AM band only.
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4-24 Shoulders/Triceps
Big DB rear delt swing x 25 or less
Small DB rear delt raise, pause at top x 12 or less
3 times
Big DB Middle delt raise x 12 or less
Band Y Raise x 12
3 times
KB Press x 10 x 4 sets
4 Board Pushups x 8 x 4 sets, ramping to bigger bands
KB PJR Pullovers x 20 or less x 4 sets
Band Pushdowns x 25 x 4 sets, start with big bands and work down
I’m starting to feel the cumulative effects of these workouts. Shoulders were dying today. Pushups vs band felt really smooth, like constant tension instead of “jumping” out of the bottom and coasting to the top.
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4-27 Traps/Biceps
Chest Supported Shrug
Chest Supported Row
Standing Shrug
Standing Row
RDL
3 rounds, 25 DBs x 15 reps, then 20 reps, then miniband x 25 when my woman took the DBs.
Kettle Bell Snatch
35 x 1, 2, 3
45 x 1, 2, 1, 2, 3
35 x 2, 4, 6
Grippers
T x 2 singles
1 x 2 singles
2 x 2 singles
3 x 2 cheating singles, hold 2nd one
2 x 3 reps
Band High Rows x 20 x 3 sets
KB Curl x 45 x 8, 7
KB Curl slumped against railing for incline x 35 x 12, 11
KB Arnold Curl x 35 x 11, 10
Band Hammer Curl x 35 x 2 sets
Band Preacher Curl x 35 x 2 sets
Kettlebell snatches got me amped up even though they were slow and sloppy. My hands felt so good I pulled out the grippers. I grabbed the gripper spring with my off hand and jammed the knuckles of the working hand against my leg to cheat close #3. My eyes almost popped out and my knees buckled when I tried to hold it closed. CNS was like WTF?
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4-29 Quad Legs
Laying Band Leg Curl x 25
Band Pull Thru x 25
Belt Squat x 25
4 rounds
Split Squat x 10 x 3 set
Twice with BW and 5 count eccentric, once with goblet style DB and regular speed
Step Ups x 8, 8, 10
Maybe some sled in a minute.
No sled yesterday, Blame it on the Rain.
Here’s a boring video about 90/90 breathing for improved posture and bracing.
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I keep seeing SuperD advocate heavy double KB snatches.
What impresses me is the weight he uses. The dudes in Russia who do it as a sport, and use very efficient technique, use 70 lbs. Ol’ SuperD uses 90 lbs and just muscles it. If I ever start, it’ll be with 35 lbs max.
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Both arms at once? That sounds like a lot of fun and danger. I’m definitely going to try that out. My traps and rear delts were sore sore from the one arms.
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5-1 Chest & Tris
90/90 breathing + some band shoulder internal/external rotators laying there
Pushups x 20, 15, 11, 9
Ramp to top 2 sets with monster mini
Decline Band Fly x 15 ish
Decline Pushup x 10is
3 rounds
Incline Band Fly x 12+ x 3 sets up and 2 drops
Ramp to monster mini then drop to miniband then micro mini
Tomahawk Band Pushdowns x 30 (thumbs to floor, copying Athlean x “thumbs up press” cue)
3 Board Pushups + band x 12
3 rounds, lost reps on the way
Band internal rotations x 15
Overhead Band Extensions x 25
Kettlebell PJR Pullovers x 15
3 times, lost reps
Hand looped thru Band Pushdowns x 20
DB Tricep Kickbacks x 10
3 rounds
Braced core plus internal shoulder rotations were blasting my abs and rib meat. Maybe I’ve been slacking on that motion.
Legit workout! Lots of failing in the 10+/- or 15+/- range because of fatigue not shoulder or elbow pain. It took all month to scheme up but now I’ve got an ass busting 6 session home routine.
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How was the chest pump !!
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Pretty solid, using the bands over the back for pushups really makes the move smooth and helps keep tension on the pecs.
The real pump was in the triceps! They were like bricks on the tricep kickbacks. I’m obsessed with arms right now.
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5-3 Lats and Biceps
Some junk to get shoulders loose
Band overhead Mean Genes x 2 sets
Pullups with Light Band Fat Boy Assistance x 10, 10, 8, 7, 5
PVC Lever Rows x 15, 15, 12
Kettlebell Glass Row, 45 + monster mini band x 15 or less x 3 sets
Kettlebell Curl, ramp to 45 x 9 and a sloppy 10th. Then 45 x 7, 35 x 7, 25 x 6 drop set
DB Arnold Curl x 25 x 12 reps
DB Incline Hammer Curl x 12 reps
3 supersets, lost reps each round
Band chinups felt too easy at first, then the last couple reps of each set were extra tough. Pretty good work.
I got the lever rows from Strong Tyler’s log. A four foot piece of conduit standing upright with bands at the top for resistance. Then you row it standing. Nice lower lat squeeze.
Curls, of course, for the girls.
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5-4 Hamstring Legs
Ankle weight laying leg curls x 25
Glute Bridge x 25
DB Romanian with weighted hip belt for traction x 25
3 rounds
1 arm 1 leg Kettlebell RDL x 12, 12, 10
Tire Drag Sideways x 25 steps x 3 each leg
Backwards Drag x 100 feet down and 100 feet back x 3 trips
Forward Drag x 100 down, 100 back x 3 trips
75 and sunny. This song made my day, maybe my week. Every line was my favorite.
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5-6 Shoulders/Triceps
Back to the gym!
Rear Delt Swing x 15
Rear Delt Raise x 10
3 supersets
Side Delt Raise x 10
Y Delt Raise x 10
3 supersets
Seated Smith Machine Press x 10 x 4 sets
1/2 Kneel Landmine Press x 10
Bumper Plate Front Raise x 10
3 supersets
Close Grip Decline Bench, Pause Above Chest x 10 x 4 sets
Pretty tired by now
Band Tomahawk x 30/25/20
Band Overhead Extensions, underhand grip x 25/20/15
Seated Calves x 25 x 3 sets
Standing Calves x 20 x 3 sets
Good to be back at the gym. With mirrors all over the place I could see how fat I am.
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Nice! Which state are you in again?
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The great state of Tennessee!
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5-8 Traps Biceps
Chet’s Supported DB Row x 15
Chest Supported DB Shrug x 15
Standing DB Row x 15
Standing Shrug x 15
DB RDL x 15
2 rounds
KB Snatch
A bunch of 2s up to 50 x 2, 2
Some plate pinch holds for time with the fellas
T Bar Row x 8 x 4 sets
Machine Shrug, 5 count lowering x 8 x 3 sets
Seated Alternating DB Curls x 8 x 4 sets
Incline DB Curls x 8 x 2 sets
Machine Preacher Curl, top of motion x 8 x 2 sets
I entered the gym pretty hype but I was fading by the last set of t bar rows. I’m outta shape. Everybody was like, “Your intensity is for Shit!”
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