Striking a Balance

Training Training Logs
381

June 7th

Warm-up: Hip & back stretching

Band leg triple exercise (Hip/glute/quad): 20,20,20
SS Lazy hips: 20,20,20

Power cleans: 28 x 10, 5x3x58, 78xfail

Deadlift: 3x58, 3x78, 5x1x120

Glutes bridges - one leg: 20,20
SS Glutes bridges - march: 30,30

Lunges: 20,20,20
SS Clamshell - band: 40,40,40

Chin-ups: 8

4 Likes
382

June 8th

Warm-up: Internal rotation, v-crunches, reverse hypers, band pull-aparts, air squats, cubans

Deadlift: 80 x 3, 120 x 1 x 5

Barbell floor press: (C5W3 + SSL)
58 x 8
76 x 5
80 x 3
85 x 12
80 x 5
80 x 5
80 x 5
80 x 5
80 x 5

Push-ups: 20,20,25,20,25,25
SS A: Straight band flyes: 12,12,12
SS B: UCV dumbbell flyes: 12x 10,10,10

4 Likes
383

Good floor press and a good run of push ups, too.

1 Like
384

June 10th

Warm-up: External rotation, Lazy hips, X-walks, Air squats

Chin-ups: 5,5,5,5
SS Band pull-aparts: 25,25,25,25

Dumbbell rows, kroc style:
27 x 25
27 x 25
27 x 25
27 x 25

Pull-ups, band assisted: 8,8,8
SS One arm band lat rows: 10,10,10

Deadlift: 80 x 3, 120 x 1 x 5

Lateral dumbbell raise: 12kg x 8,8,8

5 Likes
385

June 12th

Warm-up: Lazy hip, x-walks, internal rotation, ab wheel roll-outs

Best home ab work: 1 round

Power cleans: 58 x 3,3,3,3
SS: Burpees 5,5,5,5

Deadlift: 58x3, 78x3, 120x1x5

Dumbbell hammer curls: 12 x 20,20,20,20
Band triceps pull-downs: 20,20,20,20

3 Likes
386

June 13th

Warm-up: Internal rotation, lazy hips, x-walks, plate raises, cubans, band pull-aparts

Overhead press (C8W1 + FSL)
8 x 5
28 x 5
42 x 5
45 x 5
49 x 10
42 x 5
42 x 5
42 x 5
42 x 5
42 x 5

Have raised my RM a couple of kilos and reset TM back to +0

Pull-ups, band assisted: 10,10,10,9,8

Push-ups: 25,25,25,25

Barbell rows:
38 x 10
58 x 10
90 x 10
90 x 10
90 x 10
80 x 10
80 x 10

Deadlift: 80 x 3, 120x1x5

Lateral dumbbell raise
12 x 10
12 x 10
12 x 10

5 Likes
387

June 14th

Warm-up: Hip stretching

Warm-up: Hip & back stretching

Band leg triple exercise (Hip/glute/quad): 20,20,20
SS Lazy hips: 20,20,20

Deadlift: 3x58, 3x78, 5x1x120

Glutes bridges - one leg: 20,20
SS Glutes bridges - march: 30,30

Lunges: 20,20,20

Chin-ups: 8

4 Likes
388

June 16th

Warm-up: Band pull-aparts, internal rotation, v-crunches, air squats

Barbell floor press (C6W1+SSL)
58 x 5
59 x 5
63 x 5
68 x 20
63 x 5
63 x 5
63 x 5
63 x 5
63 x 5

Push-ups: 25,25,25,25,25,25
SS A Straight band flyes: 10,10,15
SS B UCV dumbbell flyes: 10,10,15

Deadlift:
63 x 3
78 x 3
88 x 2
128 x 1
128 x 1
128 x 1
128 x 1
128 x 1

Day 7, so was allowed to go to 80% for this one

Dumbbell curls 17kg x 10,10,10

6 Likes
389

Nice all around session. 150 push ups is impressive.

1 Like
390

June 17th

Warm-up: External rotation, Lazy hips, X-walks, Sit-ups, Sideplanks w/twist, Air squats

Chin-ups: 6,6,6,6
SS Band pull-aparts: 25,25,25,25

Dumbbell rows, kroc style
27 x 25
27 x 25
27 x 25
27 x 25

Pull-ups, band assisted: 10,10,7,6
SS One arm band lat rows: 10,10,10,10

Deadlift: 80x3, 120x1x5

Lateral dumbbell raise: 12x 10,10,10
SS Band face pulls: 10,10,10

5 Likes
391

June 20th

Had been feeling really beat up lately, so took Saturday off (the fifth day is really meant as an optional day anyway).

Have added the daily dose deadlift to my sessions after reading about them on @dagill2ā€™s log. And while 5 light singles is no big deal, the accumulated volume has probably crept up on me a little bit.

Today has been humid - must have drank a liter of water during a hot & sweaty workout, but now it is done and it feels great.

Warm-up: Internal rotation, pull-aparts, v-crunches, reverse hypers, standing ab wheel rollouts, plate raises, cubans, air squats.

Overhead press (C8W2 + FSL)
8 x 5
28 x 5
49 x 3
52 x 3
55 x 10
49 x 5
49 x 5
49 x 5
49 x 5
49 x 5

Pull-ups, band assisted: 10,10,10,10,10

Push-ups: 30,30,25,25
SS band 1hand cross over chest: 10,10,10,10

Barbell rows:
48 x 10
65 x 10
90 x 10
90 x 10
90 x 10
80 x 10
70 x 10

Deadlift: 80 x 3, 120 x 1 x 5

Lateral dumbbell raise: 12x 10,10,10
SS Reverse dumbbell flyes: 8.4 x 8,8,8

4 Likes
392

June 22nd

Warm-up: Cubans, air squats, band pull-aparts, lazy hips

Deadlift: 80x3, 120x1x5

Barbell floor press (C6W2 + SSL)
58 x 8
68 x 3
72 x 3
77 x 18
72 x 5
72 x 5
72 x 5
72 x 5
72 x 5

Push-ups: 35,30,26,22
SS: UCV dumbbell flyes 12x 10,10,10,10

Dumbbell hammer curls: 8.4kg x 35

Limited time - had one hour exactly. Reasonably satisfied, got all the important stuff done.

5 Likes
393

June 23rd

Warm-up: Some hip/back stretching

Band leg triple exercise (Hip/glute/quad); 20,20,20
SS Lazy hips: 20,20,20

Deadlift 72x3, 120x1x5

Lunges: 20,20,30
SS Band clamshell: 40,40,50

Glutes bridges - one leg: 20,20
SS Glutes bridges - march: 30,30

Frog crunches: 30

This ā€œlegā€ / hip day is pretty much centred around strengthening my weak hip/glutes, so very much a boring-but-has-to-be-done day. But it does seem to do a difference, hip pain is mostly gone, but hope it will help the knee also, if I keep at it. (Knee trouble is diagnosed as patellofemoral syndrome caused by some muscle or other pulling wrongly. After discovering that I have a weak gluteus medius, it is even money that this is at the very least a contributing factor. So hopefully it will helpā€¦)

4 Likes
394

June 24th

Warm-up: External rotation, air squats, sit-ups, sideplank w/twist

Chin-ups: 6,6,6,6
SS Band pull-aparts: 25,25,25,25

Dumbbell rows, kroc style
32 x 20
32 x 20
32 x 20
32 x 15
32 x 15
32 x 15

Pull-ups, band assisted: 10,10,10
SS One arm band lat rows: 10,10,10

Deadlift: 80x3, 120x1x5

Dumbbell overhead press: 17x 10,10,10
SS Lateral dumbbell raise: 8.4x 10,10,10
SS Band face pulls: 10,10,10

This superset combination seems promising as a quick little shoulder session. Shoulders felt well done after, so think it is a keeper.

Strange how much harder 2x 17kg is compared to a 34kg bar.

Banded good mornings: 25,25,25
Triceps pull-downs, band: 20,20,20

4 Likes
395

June 26th

A quick arm session, because it is summer and I want to look like I lift just a little bit in a t-shirt.

Dumbbell hammer curls: 12x 25,25,20
Overhead Tricep Extension: 12x 15,15,15

Triceps pull-downs, band: 10,10,15
SS Band curls: 10,10,15

Lazy hips: 20,20,20
SS X-walks: 10,20,20

3 Likes
396

June 27th:

Sunday - a little bit hungover, so cut out the fluff and just did the essentials. Which are the important ones after all.

Warm-up: Internal rotation, air squats, pull-aparts, plate raises.

Overhead press: (C8W3+FSL)
Wu: 10 x dumbbell presses
55 x 5
59 x 3
62 x 6
55 x 5
55 x 5
55 x 5
55 x 5
55 x 5

Pull-ups: 10,7,4

Damnit, seems I peaked 15 months too early :thinking:

Last year when I started this work out from home phase of my training life, one of the goals I decided on, was to be able to do 10 un-assisted pull-ups at my 50tieth birthday. Partly because I thought that would be a contributing motivator for weightloss as well. Well that part did not really work, but it would seem that I have gotten a fair bit stronger in the last year or so.

Push-ups: 35,30,30,30

Barbell rows:
55 x 8
70 x 8
80 x 8
90 x 8
90 x 8
95 x 8
95 x 8
80 x 16

Deadlift: 80x3, 120x1x5

Lateral dumbbell raise: 12x 10,10,10,10,10

6 Likes
397

I love an honest man.

3 Likes
398

June 28th

Warm-up: A bit of hip leg stretching, some goblin squats, band sledgehammers

Band leg triple exercise (Hip/glute/quad); 20,20,20
SS Lazy hips: 25,25,25

Lunges: 20,20,36
SS Band clamshell: 40,40,50

Deadlift 80x3, 120x1x5

Glutes bridges - one leg: 20,20
SS Glutes bridges - march: 40,40

Frog crunches: 30,30

Boring hip day done. Yay.

5 Likes
399

Typo? Or cool new exercise?

1 Like
400

Erhmā€¦ cool new exercise obviously. Just make a goblet squat and try to look really ugly, while doing it. Have been told I am a natural at that oneā€¦ :laughing:

3 Likes