11-09
Legs
Upright hack split squat x 1 set failure (it’s a machine and almost a mix between a pendulum and traditional hack squat machine)
Hip thrust machine x 1 set failure
Unilateral seated leg curl x 1 set failure
Unilateral standing calf raise X 1 set failure
Did some moving of boxes up/down several flights of stairs. Not really cardio today but extra activity.
11-10
Totally taken off except a couple mobility moves
11-11
Back
Lat pull down x 2 sets to failure
Machine rows x 2 sets failure
Prone low trap raises x 2 sets failure
Banded pull apart (keeping scapula stable, abducting horizontally for rear delts) X 1 set failure
Post workout cardio: 22 min elliptical 70-80%HRmax
11-12
Push/chest/shoulders
(I thought I already posted this)
Smith machine overhead press x 1 set failure
Incline DB bench press x 1 set failure
Chest supported lateral raises x 1 set failure
15 min treadmill (now I forget what speed/incline but close to 3.5 mph and 5%)
11-13
AM cardio upright bicycle x 70-85% HRmax x 30 min
11-14
Legs
Hack squat split squat x 1 set failure
Hip thrust machine x 1 set failure
Knee supported DB RDL X 1 set failure
Calf raise standing unilateral X 1 set failure
Similar walking x 15 min post workout
11-15
AM cardio 23 min treadmill 5% incline 3.4 mph
11-16
Nothing. Hosted a “Friendsgiving “ including preparing the turkey. Came out pretty good for my first, it it was a lot of work.
11-17
AM cardio
45mins Upright bike. “Resting” periods 70-80% HRmax. There were 3 x 1 all out 1 minute sprints sprinkled In. Worked off some of the unhealthy (but delicious) food from our celebration
11-18
Back/pull
Chest supported T bar row x 1 set failure
Unilateral lat pulldown x 2 sets failure per arm
Reverse pec deck X 2 sets failure
Post workout 15 min light treadmill 3.5mph at 5% incline
11-19
Push/chest/shoulders
Smith machine overhead press x 1 set failure
DB incline bench x 1 set failure
Chest supported lateral raises x 2 sets failure
Post workout cardio 15 min treadmill 5% incline 3.5mph
11-20
Off
Am cardio x 20 min recumbent bike 65-70% max HR
11-21 off
Am cardio
30min upright bike HR 65-75-%
PM cardio
Treadmill walk 4.0mph 6% incline
11-22 off
am cardio 30min recumbent bike hr 65-75%. Max
11-23
Legs
Hack squat machine split stanxe 1 set to failure
Hip thrust machine x 1 set failure
Seated Single leg curl x 1 set failure
Standing single leg calf raise x 1 set failure
PWO cardio: 15 min treadmill 5% incline 3.5mph
11-24 Off
Cardio 16 min elliptical 70-80% HR max
11-25
Back/pull
Chest support T bar row x 1 set failure plus one set lighter weight to failure (about 60% of max)
Lay oulldown neutral grip x 1 set failure
Prone chest support low trap raise x 2 sets failure
PWO cardio15 min treadmill 5% incline 3.5mph
PM cardio 15 min treadmill 6% incline 4.0mph
11-26 Off
30min upright bike 75-85% HR max
11-27
Push/chest/shoulders
Smith machine overhead press x 1 set failure (did not hit PR but I did feel a little easier with same weight/reps vs last week on this movement)
Incline DB press x 1 set failure
Chest supported lateral raises x 1 set failure
PWO cardio 15 min treadmill 5% incline 3.5mph
11-28
Thanksgiving - Off
30min upright bike “rest” periods Harman 70-80%
3 x 1 all out sprints sprinkled in
11-29 same as above but with 40 second sprints
11-30
Legs
Hack squat (split style) 1 set failure
Knee supported DB RDL X 1 set failure
Hip thrust machine x 1 set failure
Seated single leg curl X 1 set failure
Standing single leg calf machine x 1 set failure
No cardio but did a lot of steps and cut down (and carried) our Christmas tree
12/01
Off, no cardio, just some daily mobility/core stuff
12/02
Back/pull
Lat pulldown x 2 sets failure
Machine row x 2 sets failure
Prone low trap raise X 2 sets failure
Prone Kelso shrug X 1 set failure
PWO cardio recumbent bike 30mins with x 3 all out 1min sprints
Todays workout had extra volume and more intense cardio after a carb binge last night
12/03
Push/chest/shoulders
Smith machine overhead press x 1 set failure
Incline DB bench x 1 set failure
Chest supported lateral raise X 1 set failure
PWO cardio
12 min stair stepper (HR 80-85% max)
12-04
30 minutes upright bike HR 65-70%
12-05
(Will be) 15 min treadmill 4.0 mph at 6% incline
12/05
Ended up only doing a mobility session. Slept like shit the night before and just had no “oomph”
12/06
Legs
Standing single leg calf raise x 1 set failure followed with bilateral standing calf raise x 1 set failure
Hack split squat x 1 set failure
Hip thrust machine x 1 set failure
Seated single leg curl x 1 set failure
12/07
AM cardio
25min upright bike 65-75% HRmax with 3x 40 second sprints thrown in
12-08
Back/pull
Lat pull-down x 2 sets failure
Seated machine row x 2 sets failure
Prone DB reverse flyes x 2 sets failure
Chest support Upright DB shrug/row combo x 2 sets failure
PWO cardio recumbent bike 30mins 65-75-% HRmax and 3 x 1 all out sprints sprinkled In
12-09
Push/chest/shoulders
Smith machine Overhead press x 1 set failure
DB incline bench x 1 set failure
Chest supported lateral raises x 2 set failure
PWO cardio treadmill 15min 5% incline 3.5mph
Pm cardio
Treadmill 15 min 3% incline 4.0mph
12-10 off except mobility work
12-11
Legs
Split squat / hack squat machine x 1 set failure
Hip thrust machine x 1 set failure
Knee supported RDL x 1 set failure
Unilateral deficit calf raises x 1 set failure
PWO cardio 20mins upright bike at 70% HRmax
12-12
AM cardio 22min treadmill walk 3.5mph at 5% incline
12-13
Back/pull
Chest supported tbar rows x 1 set failure
Seated unilateral row x 1 set failure
Lat pull down close grip x 1 set failure
(Was dragging this workout and stopped there)
PWO cardio
Treadmill 15 min 3.5mph at 5% incline
12-14
AM cardio upright bike 30 min, HR variable, 3 x 1 min all out sprints
12-15
Push, Chest/shoulders
Machine flat chest press x 1 set failure
Machine overhead press x 1 set failure
Chest supported lateral raises x 1 set failure
12-16
AMCsrdio
Upright bike 30 min with 3x 1 min all out intervals
12-17
Legs
Jack split squat machine x 1 set failure
Knee supported RDL 1 set failure
Bilateral standing calf raise x 1 set failure
PWOcardio 12 min upright bike variable HR