The next step in your addiction will be fractional plates. They are the heroin of iron. I have almost succumbed myself but have resisted for years now. I look at them online and long for satisfaction, but have not taken that last step. 
Thankfully, I do not think other than the .5kg is available as 30mm, which are the plates I use. Phew - danger averted 
1 Like
January 11th
Warm-up: Leg/hip/back stretching, jumping jacks, external rotator set, cuban presses.
Bulgarian Split squat
BW x 10
16.8 x 10
20 x 10
Deadlift: (c1w2)
58 x 3
78 x 3
88 x 3
100 x 3
106 x 3
113 x 13
Band leg triple ss exercise:
Sideways extension for hip: 15, 15, 15
45 degree back extension for hip & glute: 15, 15, 15
Standing quad extension: 15, 20, 20
Finishers:
DB hammer curls:
8.4 x 25
8.4 x 25
8.4 x 25
Hang leg raises: 10
4 Likes
January 12th
Warm-up:
Shoulder internal rotation set, wrist mobility exercises, band pull-aparts, various, jumping jacks
Push-ups: 20,20,20,20,20,20
SS alternating between:
Straight band flyes: 15,15,15,20
One-arm flyes - low to high: 15,15,15
Dips: 4,5,5
SS with: One arm band press high to low: 5,10,10
SS with: One arm band press low to high: 15,10,10
@hel320 did try out your idea of using chairs. It works actually, but unfortunately our chairs are not ideal, as they taper to a sharpish ridge at the backs, making for a somewhat uncomfortable grip. That said, I will cycle it in once in a while. Thank you for the idea.
Finishers:
Pull-ups, band-assisted. SS shoulder/wide grip:
5/3, 5/3, 5/3, 8/3
Triceps band pulldown, 15,15,15
4 Likes
Let me know if you need a pair, i can make a pair of 0.25kg if you want
Ha, ha, thanks but no thanks.
January 14th
Warm-up: Shoulder internal rotation set, band pull-aparts, jumping jacks, cubans
Pull-ups, band-assisted: 8, 8, 8, 8, 7
SS with band facepulls: Facepulls 8,8,8,8,8
Overhead press: (C1W2)
8 x 5
18 x 5
28 x 5
47 x 3
50 x 3
53 x 10
A little weaker today, which is same pattern as last Thursday.
This must mean, that I am a little way from 100% recovery on Thursdays, as I seem to have a bit less rep endurance. Have never noticed this before - probably because I did do not do the exact same rep&weight combination two workouts in a row.
Dumbbell rows, kroc style:
27 x 21
27 x 21
27 x 15
Lateral dumbbell raise: 8.4 x 12,12,12,12
SS with Pull-ups, band-assisted: 5,5,5
Finishers:
Rear delt raises: 8.4 x 8,10
Seated low rows - band: 10,10
Got distracted and forgot about the last rear delt/row set. Oh well.
4 Likes
January 15th
Core day:
Sit-ups: 15, 15, 25
Reverse hypers: 25, 25
Corkscrews: 10 es
Sideplank w/twist: 30 es
Band corkscrew: 25 es
Ab wheel rollout: 15
Band sledgehammer: 25 es
Band good mornings: 25, 25
Band abb pulldowns: 25
RDL
58 x 5
78 x 5
88 x 8
100 x 8
100 x 8
RDLs felt off today, so stopped there.
4 Likes
January 17th:
Warm-up: Shoulder internal rotation set, band pull-aparts, jumping jacks, v-crunches, back/hip mobility stuff
Pull-ups, band-assisted:
10,9,8,8,8,7
Overhead press: (c1w3 - BBB)
5 x 8
5 x 28
5 x 38
5 x 46.8
5 x 53
3 x 56.5
7 x 59.3
ā¦
10 x 38
10 x 38
10 x 38
10 x 38
10 x 38
Okay. So not only did I misread the table and started out on last weeks start weight.
I also forgot about the BBB part and had to do this after the rows.
Barbell rows:
8 x 22
8 x 32
8 x 58
8 x 78
8 x 88
8 x 98
8 x 103
8 x 98
8 x 88
8 x 78
Barbell floor press:
15 x 58
15 x 58
12 x 58
Finishers:
Band flyes: 15,15,15
Dumbbell lateral raise: 8.4 x15,15,12
Chin-ups, band assisted: 11
4 Likes
January 18th
Warm-up: Jumping jacks, hip/leg mobility stuff, band pull-aparts, cubans, external rotation exercises. z press with bar.
Bulgarian Split squat:
BW x 10
20 x 10
20 x 10
Squat
BW x 10
28 x 10
And bingo, the knee started protesting - which it seems to do everytime I attempt even the lightest of regular squats. Strangely enough it seems the bulgarians irritates it less.
Deadlifts: (c1w3)
58 x 5
78 x 5
98 x 3
113 x 5
119 x 3
126 x 6
Could probably have done a couple more, but with the knee and all, I called it a day.
Hammer curls:
8.4 x 25
8.4 x 25
8.4 x 25
Hang leg raises: 10
3 Likes
January 19th
Warm-up: Jumping jacks,band pull-aparts, cubans, internal rotation set.
Push-ups: 20,20,20,20,20,20
SS alternating between:
Straight band flyes: 15,15,15
One-arm flyes - low to high: 15,15,15
Dips: 5,5,5
SS with: One arm band press high to low: 15,15,15
SS with: One arm band press low to high: 10,10,10
Finishers:
Pull-ups, band-assisted. SS shoulder/wide grip:
5/3, 5/3, 5/3, 10/2
Triceps band pulldown: 15,15,15
4 Likes
January 21st
Warm-up: Shoulder mobility stuff, jumping jacks, band pull-aparts
Pull-ups, band-assisted: 10,10,9,8,8,7
SS with band Facepulls: 10,10,10,8,8
Overhead press: (C1W3)
8 x 5
28 x 5
48 x 3
53 x 5
56 x 3
59 x 4
3 reps less than first time around. Did not feel strong, so not unexpected.
Dumbbell rows, kroc style
27 x 21
27 x 21
27 x 18
Lateral dumbbell raise:
8.4 x 15
8.4 x 14
8.4 x 12
3 Likes
January 22nd
Sit-ups: 25,25,40
Reverse hypers: 30,30
Sideplank w/twist: 30 es
Band corkscrew: 30 es
Ab wheel rollout: 15
Band sledgehammer: 25 es
Band good mornings: 25
Band abb pulldowns: 20
RDL
58 x 8
78 x 8
98 x 8
98 x 8
98 x 8
98 x 8
98 x 8
Plate swings
10kg x 20
Dumbbell hammer curls:
8.4 x 35,35
4 Likes
Strong stuff in here, good job working that press!
1 Like
Thanks man.
January 24th
Warm-up: Shoulder internal rotation set, band pull-aparts, jumping jacks, v-crunches, back/hip mobility stuff, x-walks, air squats
Pull-ups, band-assisted: 10,10,10,8,8,7
Overhead press: (C2W1 + BBB)
8 x 5
28 x 5
42 x 5
45 x 5
49 x 14
38 x 10
38 x 10
38 x 10
36 x 10
33 x 10
Barbell rows:
33 x 8
58 x 8
78 x 8
88 x 8
98 x 6
98 x 6
88 x 8
78 x 12
78 x 10
Barbell floor press:
58 x 10
78 x 10
88 x 4
78 x 8
Finishers:
One hand crossover chest band press: 10,15,20
SS withDumbbell lateral raise: 8.4 x14,14,14
Chin-ups, band assisted: 12
4 Likes
Busy week with life and work obligations, so are making this a ādeloadā week in the sense that I only do a few essential lifts where I can fit them in, all the assist stuff are dropped.
Today I did 10 pull-ups (with band) every hour for a total of 100. (working from home, makes it easy to fit in the occasional couple of minutes for stuff like this.)
3 Likes
Today just the press.
Warm-up: A little
Overhead press: (C2W1 + BBB)
8 x 5
18 x 5
28 x 5
42 x 5
45 x 5
49 x 14
38 x 10
38 x 10
38 x 10
38 x 10
38 x 10
38 x 10
Interestingly, now that I do not have a chest day two days before, my amrap set ended at the same no of reps as in Sundays session. So it seems that I normally are not fully recovered by the one rest day between days.
3 Likes
Warm-up: If itās good enough for chicky, itās good enough for me
Deadlift: (c2w1)
8 x 8 (Bar)
58 x 8
78 x 5
89 x 5
96 x 5
103 x 17
4 Likes
Warm-up: Yeah, well, did a few pull-aparts.
Push-ups: sets of twenty during the day: 10x20
3 Likes