Decided I’d start doing Creeping Death 2 and adapt it to home.
One-Arm BB Row
Bar/8
25/8
50/8
60/8 x 3
Band activation in between first three rounds
Wide Pull-ups
BW/8 x 3
Pullover
35# plate/10 x 3
Band Shrugs
Light Band /12 x 3
Good Morning
Bar/10
95/10 x 2
Decline Leg Raise
BW/10 x 4
BB Curl
45/10 x 4
Hammer Curl
25# plate/8 + 5 partials c 4
Push
Had a tough time getting rolling after my nap during “Abominable”. It’s a tough life.
Low Incline Bench
45/15
95/10
135/8
185/8 x 3
185/14
Did the band activations between the first 3 sets.
Incline Bench
135/6
185/6
205/6
Banded Push-ups
Wide grip on the bars
Warm-up set of 15 or 20
Light band/8 + 5 + 4 + 2
Band Flyes
Monster Mini/ 8 + 10-second stretch x 3
Band Rear Delt
Micro Mini/15 x 4
Seated OHP
135/6 x 4
Band Pushdowns
Mini + Monster Mini/15 x 4
BB Skullcrusher
45/12
65/12 x 3
I had a couple days of being relatively down for the count. I don’t know if I was sick or got some minor food poisoning or what, but whew… jump start on that weight loss I never seem to get around to, at least.
Below the Hips Bis & Tris (+1)
Did sort of a truncated warm-up of jumping jacks and the world’s best stretch
TRX Leg Curl
Warmed up just doing hip thrusts and trying to keep my back flat
BW/ 10-ish x 3 sets
BW/10 + 6 + 4 + 15 partials
Squats
3-second eccentric, 1-second pause at bottom
45/10
135/6
185/3
225/6 x 5
BSS… of death!
BW/8
1 Short Mini/8
2 Short Minis/8
2 SMs/8 + 8-second hold + 1 SM/8 + 8-second hold + BW/8 + 8-second hold
I’d like to figure out how to do these with weight. Maybe landmine style?
RDL
5-second eccentric, good pause at bottom
135/10 x 2
Calf Raise
6 sets of 10 (1 leg at a time) with holds and pauses
Got another good long walk in with the dogs and my son today. He really enjoys getting away from his sister and being the only one that can talk for awhile, I think. He’s been handling this all very well.
Did the secondary pull workout today. Pretty quick. Pretty easy. That’s the way I do business.
Why not just hold weight plates? I don’t think you’ll need much weight.
They tend to hit the floor and throw me off. Maybe I could get my fingers in the holes in the middle though
That’s what I was thinking. Two 10s per side would be plenty.
I think you’ve got a plan. Fortunately I have a few days before I put it to the test
I went down to do a push workout today but my elbows were killing me on everything and I just couldn’t get them to stop so I decided to punt.
Legs again! I don’t know why I’m actually in a mood to do these lately.
Missed about 400 basketball shots to warm up
Seated Band Leg Curl
Mini/20
Monster/10
Monster + Mini/12
Light/10
Light + Mini/10
Front Squats
45/10
135/8
205/6
255/8
255/8
I felt good on these but start losing my grip when it gets tough. I probably should do the wrist strap hold version again.
Landmine Hack Squats
Bar/10
25/10
50/10 x 2
Reverse Lunge from step
10/10
20/10 + 8 + 6
RDL
135 + light band/ 8 x 2
This was a good stretch, but the band was pulling the bar out of my hand so I was stopping before my hand were the limiting factor.
Did some calf raises on a step. Eh.
I looked big after this for some reason. I should have taken a picture to document the moment! Oh well.
Always do this! If you’re not doing this for vanity then for what?
I know! My biggest missed opportunity of the week!
Push day
Low Decline Bench
45/20
95/12
135/8
205/6
225/10 x 2
Did the band activations in between the first few sets
Low Incline Bench
135/6
185/6
215/6
225/8
Magical day! I hit the bottom pin on the last rep, which messed me up - I think I had another one in me otherwise.
I actually took a video of this, but it kinda weird me out to put my face on here with all the topless pics. I can’t give my hordes of fans everything, you see.
Banded Push-ups
From neutral grip bars
Light band/ 8
Light band: 8 + 5 + 4
Band Flye
Mini/ 8
Mini/ 8 + 5 + 3
Superset with:
Band Rear Delt
Micro/25 x 2
Seated Press
No back
45/10
115/10
115/12 + 8 + 6
Front Raise
45/15 x 2
Superset with:
Band Push-down
Monster/ 20
Light/ 10
Light/ 12 + 10 + 8
TRX Triceps Extension
BW/12
BW/12 + 8 + 6
I’ve decided to just not have my face included in the underwear pics for stuff like the T-ransformation. If it’s in a video then at least I’m wearing pants. I’m more worried about making a fool of myself than people figuring out who I am. I took an open source intelligence gathering course and we’re all screwed if someone smart wants to find us.
100% I agree with you there. Remember when China specifically got a list of names of everyone with a top secret clearance?
It’s more I feel like it would be awkward at work if someone there happened to read this. I don’t know why I think that, I just do.
In reference to your missed opportunity for a swolfie, I took some shots at the end of my session today and ended up deleting them. You can always do that if you want by you can never recapture a moment from the past. Take those swolfies.
Sage advice! That made me laugh, but it’s also on point.
Time to go drink some beer and look worse anyway.
Still getting in some solid sessions mate. Enjoy that beer.
Thank you sir.
I went on another of the long walks with my son and dogs after, and one of the dogs wore out. I was in a near-panic that I was going to have to carry him home. This TFP is no longer built for such a scenario. Fortunately he made it
Pull workout
Getting rolling in the mornings again… I’m anticipating a return to normal hours in the next few weeks so I may as well start getting on track.
BB Row
45/12
95/12
135/8
185/12
185/12 + 10 + 8
Lat band activation in between first 3. Oh yeah, I warmed up with jumping jacks too.
Wide Pull-ups
BW/8 x 2
Rack Pull
I did these as low as they would go, and looped a light band around the bar twice so I could step on it in the middle. It wasn’t too bad a feeling - makes you focus on the eccentric because the band really speeds that up.
135 + light/3
205 + light/3
255 + light/6 + 4 + 2
Pullover
45/12 x 2
TRX Row
BW/12 x 2
BB Drag Curl
45/8
Added Grip4rce for the next two sets
65/10
65/10 + 8 + 6
Landmine Concentration Curl
10/8 x 3
Ball Crunch
BW/15 or so x 4 sets