Not pushing hard at the minute, diet being off due to trying to ration, bit of stress also and just overall feeling low energy. Bit of back and bis though just to get something in.
db rows
3x20 20kg
band pull downs
2x20
chin up
4x6
db preacher curl
10kg 2x failure
ez curl
2x failure
Nothing too intense but some good quality reps
Put a chair in front of you, or a stool- something that allows your legs to prop up at 90 degrees, and do reps with super slow negatives? Is that possible or would that not let you pull appropriately to keep the bar on the door? Could even add weight if you have a dip belt.
Thanks for the suggestions, the chair may be a good shout, will be much more controlled. I’ve done them with legs tucked towards chest or in an l sit, hits lats better but any jolty pull could see me with a broken coccyx!
Weather has picked up now and lighter evenings so back on my outside bar for now.
Here’s the issue, only door in the whole house I can get it on and due to the tiles in the bathroom there is only 5mm for the support bar to rest on. Any movement and its bouncing off!
Probably impossible to get hold of right now but for future reference, I have one of those that wedge between the door frame - it’s pretty solid and can use it in any door frame. I was worried it’d leave marks too but I haven’t had any issues. I think mine was from Argos and only about £10.
This kind?
Might look at one like that as can put it lower down to do rack chins with less of a height to fall from!
I have this bad boy outside
Yeah. Just be careful the first time you use it after setting it up - I’ve seen a few videos of them falling down.
dips
5x 10 reps
high incline db (higher than my norm)
20kg 3x15
fly
15kg 2x10
tricep tri set
Each to failure 2 runs of…
Band push down
Overhead extention
Close hand press up
Nice training out in the sun, not dipped in a long time, felt awful.
db shoulder press 90 deg
Thought I would look at my last recorded DC numbers for a few lifts over the next few sessions and see how much improvement I have made. First up 90 deg shoulder press. Rest pause.
20kg 18/8/5 (31 total) vs. 12/6/4 (22 total)
Pretty happy with that.
side lat
3kg x25 into
5kg x15 into
7.5kg x 10
Rest
7.5kg x10
5kgx15
3kg x25
kb upright with rope
3x12 @FlatsFarmer seen in your log and remembered how good they were. I looped a band through. pulling apart at the top felt pretty good!
band pull aparts
2x20
rear felt fly
3kg 1x50 took short rests as needed
shoulder/rotator cuff warm up
Band pull aparts
Shoulder dislocations
External rotations with band
chin up
+20kg 8/5/5
bench row super set
https://www.instagram.com/tv/B-XNoU_FArh/?igshid=k6h3br88to44
Like this. 3 sets.
db pull over
20kg 2x20
t bar row
30kgx 15
50kg 2x8 drop into
30kgx failure
This guy’s putting out some great stuff, thanks for posting the links.
Looks like a seal row. I need some boxes to put under my bench. My arms are too long. I’d love to figure out a chest supported row at home.
Yep kinda like that, first move to overload the lengthened range then the lighter dumbells finish off the shortened.
I dont think the way I linked it includes the explanation, I can link to that bit if anyone cant see it.
hammer curl
15kg 18/11
ez curl strict 4 sec eccentric
25kg + bar 10/9
curl giant set see hypertrophy coach vid
2 runs
https://www.instagram.com/tv/B-AB3xiFs5T/?igshid=td901kvmtlaz
Biceps trashed
shoulder dislocations
50 reps, hands have moved in a cm and staying on the bar better so it’s working!
dips
5x10 reps +5kg
Felt much better today.
high incline
20kg + single loop green band
10/10
20kg no band amrap
11 reps (this shows how much my chest was exhausted) straight into…
Amrap with band double looped
10 reps
fly
15kg 2x10
tricep tri-set
Db overhead extention
Band push down
Close hand press up
2 runs all to failure
Trying to hit bi twice a week whilst on lock down
,hammer curl
10kg 3x 10
ez curl
24kg + bar 3x10
chin up
3x failure
shoulder dislocations
50
db shoulder press 90deg
20kg rest pause
18/8/6
1 rep up on last set. Piss poor but hey ho.
side lat
7.5kg 3x12
three way
2 runs
Another one stolen from hypertrophy coach!
https://www.instagram.com/p/B-fWhklFFaQ/?igshid=1gy56dy6m4pcy
band pull aparr
4x15
“I want to see your at-home three way…the delt one. Not the other one.”
Covering a fair distance every other day with a fair lump of weight on the back, that’s gotta count as leg day right?!
Yes! Hilly or flat?
