That’s a lot of barbell rows.
May 4th
Warm-up: Jumping jacks, Internal rotation, band pull-aparts, Lazy hips, V-crunches
Barbell floor press: (C4W1)
58 x 5
62 x 5
66 x 26
RDL: 66 x 10
Now, i am definitely not supposed to do RDLs. But the bar was just lying there and being really inviting, what is a guy to do?
Push-ups: 20,20,20,20,20,25
SS ABC with
A: One-arm band flyes: 12,12
B: One-arm flye - low to high: 12,12
C: Cavalier crossover: 27x 8,8
And some UCV dumbbell raises in between to try those out. (Basically same movement as what I call low to high flye, but with a dumbbell). Gave a nice tightness in the upper pecs when done as a finisher, so think I will experiment a bit more.
Standing incline band press: 15,15,15
SS UCV dumbbell raise: 8.4 x 5,5,10
Diamond push-ups: 10
I have seen guys here do these, so thought I would give it a try. Was somewhat painfull to wrists and lower arms. Not sure this is for me.
4 Likes
It is? To be honest, I would rather go heavier, but have had some minor lower back pain, when I have tried, so am aiming at increasing my capacity without going too heavy for now.
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What does ucv stand for?
Upper Chest V.
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That is probably right. Not sure to be honest. It was called that in the video where I saw it.
But it is a raise from the side up across the body to around ear height - targetting the upper part of the chest.
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The hell is this?
This is smart! Honestly I’ve just stopped doing regular barbell rows altogether it all goes into my arms or my lower back ahah. I like them on the smith machine though
Have a band ( or cable ) anchored high, kneel, angling body forward, grab band/handle with both hands in a narrow grip, pull hands down towards your chin. Targets traps & rhomboids
Working out at home with limited equipment, I am always on the lookout for new stuff I can do. Most of the back stuff I do targets lats, so though this would be worthwhile to try out.
Yeah, well, thankfully I am sometimes able to learn from (painful) experience. 
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So much like a close grip lat pulldown? But In kneeling rather than sitting? Never heard of that one before
Yeah, but using different muscles. Only done it the once, but seems promising. (and something I can do with by bands.)
It is at the 5.05 spot in this Athlean-X video, if you want to see how it is done.
Jeff is awesome, i used to bringe watch his videos when i started lifting.
I dont see a link tho?
Strange - the words Athlean-X video is linked. Anyways here goes: Build a Big Back with Bands (NO WEIGHTS!) - YouTube
(And yeah, agree totally, he is amazing.)
May 6th
Warm-up: Internal rotation, pull-aparts, lazy hip
Pull-ups, band-assisted: 10,10,8,8,8
Dumbbell rows, kroc style
27 x 25
27 x 20
27 x 20
27 x 18
27 x 17
Zeus rows, band: 15,15,15
Good mornings,band: 20,20,20
High to low one armed band row: 15,15,15
Lateral dumbbell raise: 8.4 x 15,15,15,15
SS Rear delt /high band row: 10,10,10,10
5 Likes
May 7th
Just the BHAW today (Best Home Ab Workout in 10 Minutes - Athlean-X youtube).
Struggling a bit with the last two, which involves bodyweight, but that is not unexpected.
Still these 7x1 minutes gives me a nicer ab burn than my usual, much longer, program.
(which apparently relies overmuch on the hip flexors to do the majority of the work, I am learning.)
Think I will try to do this once a week going forward.
5 Likes
May 9th
Warm-up: Jumping jacks, Internal rotation, Sideplank w/twist,sit-ups, Frog crunches,Band goodmornings ,Band pull-aparts, Lazy hips, X-walks
Pull-ups, band-assisted: 8,10,10
Overhead press: (C6W2+FSL)
28 x 5
48 x 3
54 x 3
57 x 3
61 x 7
54 x 5
54 x 5
54 x 5
54 x 5
54 x 5
Barbell row:
48 x 8
68 x 8
100 x 3
100 x 5
100 x 5
78 x 15
78 x 15
Push-ups: 25,25,25,25
SS 1 hand cross over: 10,10,10,10
Lateral dumbbell raise:8.4 x 15,15,15,15
SS band face pulls 10,10,10,10
5 Likes
Yesterday - dojo, kata, bag work. 3 step sparring with owner. Pulled out the Escrima sticks and did some work. Don’t want to be embarassed when I get back to the Philippines.
Today - C/J (or at least my version) 135wu, 155 x 2, 175 x 2, 195 x 2, 215 x 2, 235 x 1, 255- fail followed by a string of profanity.
rear delt db raises - 25 x 15, 30 x 10 x 3
Lat raises (from side) 25 x 12, 30 x 10 x 2
wide grip upright rows - 95 x 12, 135 x 8, 155 x 6
Face pulls (rope) 50,60,70 x 10
hammer curls -35 x10 x 3
Reverse curls - ez bar + 70 x10 x 3
Yesterday booked our flight back to the Philippines. August - Feb. Hopefully it will hold up.
4 Likes
May 12th
Warm-up: BHAW, Internal rotation, band pull-aparts, x-walks, Lazy hips.
Barbell floor press (C4W2 + SSL)
66 x 3
71 x 3
75 x 18
71 x 5
71 x 5
71 x 5
71 x 5
71 x 16
Deadlift:
71 x 3
110 x 3
110 x 3
110 x 3
A lot of stuff going on this week, so the structured program takes a back seat - am just focussing on getting a few essentials done.
May 13th
22km bike ride - 1h5m.
Have not ridden my bike much the past year, but was pleased to discover that some of the other stuff I do, carries over just a little. But am sorely lacking in stamina. Home stretch was 10km in headwind. Great exercise, but not all that fun.
5 Likes
Just saw this on your page and have no idea how it got here. Didn’t mean to claim jump you. 
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Nah, no worries 
May 14th
Warm-up: Back stretch, Hip stretch, Band pull-aparts
Chin-ups: 5,3,3
SS band-assisted pull-ups: 5,3,4
Dumbbell rows, kroc style:
27 x 20
27 x 20
27 x 20
27 x 15
27 x 15
27 x 15
One arm band lat rows: 12,12,12
SS Straight arm pulldowns: 5,5,5
Zeus band rows: 12,12,12
Band good mornings: 20
Facepulls: 15
Frog crunches: 30
4 Likes