Striking a Balance

Training Training Logs
521

December 4th

I have taken the utmost precautions against the nasty virus that is currently spreading.

I have used disinfectant (both externally and internally), masks and taken care to avoid certain super-spreader threads.

But this thing is growing exponentially and it was probably just a matter of time.

Still, I was surprised, to suddenly find myself doing burpees this morning.

Warm-up: A little

3 rounds - supersets of:
Chins: 5
Sit-ups: 20
Sideplank w/twist: 15
Reverse hypers: 20
Burpees: 10

Just a quick session, while waiting my turn for the shower.

3 Likes
522

I am ALWAYS surprised when I find myself doing burpeesā€¦ (And I do them everyday.)

1 Like
523

:rofl: Everyday is not gonna happen, although, I can certainly use the practice. Mine was certainly not the graceful hop from the floor, that I have seen others do - more like a mad scramble. Oh well.

1 Like
524

So is internal disinfectant another way of saying alcohol?

525

Yep, not sure if it works, but better safe than sorry, right? :thinking:

(I enjoy the occasional dram Single malt or good rum on the weekends.)

1 Like
526

December 5th

Warm-up: external & rotation stuff, floss voodoo session

Back day:

Chin ups: 6,6,6,5,4
SS Pull-aparts: 25,25,25,25,25

Dumbbell rows: 42kg x 11,11,11

Reverse floor rows: * 10,10,10
SS Straight arm band pull downs: 12,12,12

*= This should have been a reverse BW row - I thought my heaviest band would be enough to let me lift myself up, but it was not heavy enough. (Or rather I am too heavy). But lying on my back gripping the band, I just started rowing downwards instead - with a slight pause when elbows touched the floor. Felt like it hit the spot effectively, so perhaps a worthwhile exercise to add to the home repertoire.

Pull-ups: 7,7,5
SS: Banded good mornings: 30,30,30

5 Likes
527

December 7th

Warm-up: Internal rotation stuff, air squats, back lunges, pull-aparts, floss voodoo sequence.

Goblet squas, slow 22x 10 (wu)
Squat: 58x 15,15,15

Dumbbell floor press: 22x 15,15,15,15
SS Frog crunches: 20,20,20,20
SS UCV band flyes: 12,12,12,12

Overhead press:
34 x 5
39 x 5
44 x 5
49 x 5
54 x 5

Deadlift
58 x 3
98 x 5
108 x 5
118 x 5
128 x 5
133 x 3 x 3

Lateral dumbbell raise: 12x 12,12,12
SS Band facepulls: 12,12,12
SS Band sidekicks: 25,25,25

Dumbbell swings: 17x 20,20,20

4 Likes
528

December 9th

Warm-up: Pull-aparts

Superset - 3 rounds of:
Chin ups: 5
Goblet squats 22kg: 10
Frog crunches: 20
Sideplank w/twist: 15
Reverse hypers: 20
Burpees: 10
Dumbbell swings 17kg: 10

3 rounds of 20 band sledgehammers

2 Likes
529

December 10th

Warm-up: some

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

Goblet squat slow: 22x 10,10
Goblet squat fast: 22x 15,15

Dumbbell row: 32x 25,22,15,15

2 Likes
530

December 11th

Warm-up: Internal rotation, band pull-aparts

Barbell floor press:
58 x 5
63 x 5
71 x 5
80 x 5
88 x 5

One-arm Dumbbell press: 22x 12,12,12,12

Push-ups: 25,25,25

One-arm band flyes: 12,12,12,12

Deadlift: 5x 88,98,108,118,128 / 3x 133

Band triceps pull-down: 20,20,20

2 Likes
531

December 13th

Warm-up: Internal rotation, pull-aparts, air squats

Goblet squats: 22x 10 (wu)

Squats: 58x 15,15,20

Overhead press:
38 x 5
43 x 5
49 x 5
54 x 3
59 x 3

Dumbbell floor press: 22x 15,15,15,15
SS Frog crunches: 30,30,30,30
SS UCV band flyes: 12,12,12,12

Lateral dumbbell raise: 12x 12,12,15
SS Band facepulls: 12,12,15
SS Band side kicks: 25,25,25
SS Band 45Ā° back kicks: 25,25,25

Pull-ups: 10

Not really ā€œtrainingā€ as in following a structured program these days, it is mostly about getting some workouts in and trying to do something for all bodyparts weekly.

3 Likes
532

December 15th

Warm-up: Band pull-aparts, external rotation, air squats, back lunges

Corrective: Floss vodoo sequence

Chin ups: 7,6,6,6,6
SS Pull-aparts: 25,25,25,25,25

Goblet squat fast: 22x 15,15
Goblet squat slow: 22x 10,10

Dumbbell rows: 42x 12,12,15

Banded good mornings: 25,30,35

High band row: 12,12
Straight arm band pull downs: 12,12

Got third jab yesterday and shoulder is a bit sore.
It really did not like what I was doing to it today and when it started a proper throb during the band rows, I decided to call it a day.

3 Likes
533

December 18th

Warm-up: Pull-aparts, internal roatation

Chin ups: 10,6,8

Barbell floor press:
58 x 5
68 x 5
75 x 5
83 x 5
92 x 5

One-arm Dumbbell press: 24x 8,8,8,8

Push-ups: 25,25,25
SS One-arm band flyes: 12,12,12

Deadlift
88 x 3
118 x 3
128 x 5
128 x 5
128 x 5

Band triceps pull-down 20,20,20
SS Dumbbell swings: 22x 20,20,20

Dumbbell curls: 17x 8,8,8

4 Likes
534

December 21st

Warm-up: pull-aparts, internal rotation, plate raise, air squats & back lunges

Corrective: Floss voodoo sequence

Chin ups: 10,5,5

Squats: 58x 17,17,20

Overhead press
28 x 3
40 x 5
46 x 5
51 x 5
56 x 3
62 x 3

Core superset: 2 rounds of:

  • Frog crunches: 35
  • Sideplank w/twist: 20
  • Band sledgehammers: 20
  • Reverse hypers: 30

Lateral dumbbell raise: 12x 12,12,12,12
SS Band facepulls: 12,12,12,12

Push-ups: 40

5 Likes
535

December 23rd

Warm-up: pull-aparts, external rotation, air squats

Chin ups: 7,7,6,6,4
SS Pull-aparts: 25,25,25,25,25

Goblet squat: 22x 12,12,12,12

Dumbbell rows: 32x 22,22,22

1arm band row, high: 12,12,15
SS Straight arm band pull downs: 12,12,15

Pull-ups: 5,3
SS: Band good mornings: 30,30

3 Likes
536

December 27th

Right, time to convert just a little of the food I have been stuffing myself with these past few days, into gains. (As if)

Warm-up: Pull-aparts, internal rotation, air squats, push-ups

Barbell floor press:
63 x 5
71 x 5
80 x 5
88 x 5
97 x 3
78 x 8
78 x 7
78 x 5

One-arm Dumbbell press: 24x 9,9,9,9

Chin ups: 8,6

Push-ups: 25,25,25
SS One-arm band flyes: 10,10,10

Deadlift:
78 x 5
118 x 5
129 x 5
129 x 5
129 x 5

Band triceps pull-down: 20,20,20

4 Likes
537

December 29th

Warm-up: Internal rotation, pull-aparts, plate raise, air squats, back lunges

Corrective: Floss voodoo sequence

Squat: 58x 20,20,20

Overhead press:
36 x 5
41 x 5
47 x 5
52 x 5
58 x 3

Dumbbell clean and press:
12 x 8
17 x 8
17 x 8

Lateral dumbbell raise: 12x 12,12,12,12,12
SS Band facepulls: 12,12,12,12,12

Goblet squats: 22x 10,10,10
SS Push-ups: 20,20,20

4 Likes
538

Wowā€”looks like youā€™ve really been pushing that rep count up over the past several weeks. Nice work!

2 Likes
539

Thanks man.

Training from home at the moment, and without a rack, 58kg is what I can safely manage. And when I canā€™t progress in weight, I have to build up reps and/or sets in stead. Figure that getting some reps in will give me a good base to build on.

3 Likes
540

December 30th

Last workout of the year, I think. At least that was the plan until I took my new year porterhouse steak out for defrosting a few moments ago. It is a gift from a friend and I had simply not noticed that it is a 900+g monster. Will probably need to do something to work up an healthy appetite, before tackling that. :laughing:

Warm-up: external & internal rotation stuff.

Chin ups: 5,5,5,5,5,3,3,3
SS Pull-aparts: 25,25,25,25,25,25,25,25

Frog crunches: 40,40,40
SS Sideplank w/twist: 20,20,20
SS Band sledgehammers: 20,20,20

Barbell row
60 x 12
80 x 12
80 x 12
80 x 12
80 x 12

Banded good mornings: 25,25,25

6 Likes