Sounds like a good cut of meat. Hope you and yours have a good New Years.
Excellent, but think I will drop desert for now 
Same to you, happy New Year.
1 Like
January 2nd
Warm-up: pull-aparts,internal rotation, air squats
Barbell floor press
58 x 5
64 x 5
73 x 5
82 x 5
90 x 5
78 x 5
78 x 5
78 x 5
One-arm Dumbbell press: 24x 10,10,10,10
Chin ups: 8,6,5,3,3
Push-ups: 25,25,25
SS One-arm band flyes: 10,10,10
Deadlift:
78 x 5
118 x 5
130 x 5
130 x 5
130 x 5
Band triceps pull-down: 20,20,20
5 Likes
Got some really cool straps under the tree. Much shorter than my regular set and the grip part is made of some kind of suede like material. Gave them their first real spin today and they were excellent. Much easier to wrap around the bar and gripped it very well.
4 Likes
January 4th
Warm-up: Internal & external rotation. pull-aparts
Chin ups: 3,3,3,3,3
SS Pull-aparts: 25,25,25,25,25
Focused on form and full rom
Dumbbell row: 45x 8,8,8,8,8
Goblet squat fast: 15,15
Goblet squat slow: 10,10
High band row: 10,10,10
Straight arm band pull downs: 12,12,12
Pull-ups: 5,2
SS Banded good mornings: 25,25
Dumbbell swings: 22x 15,15,20
6 Likes
January 6th
Warm-up: Internal rotation, pull-aparts, plate raise, air squats, back lunges
Corrective: Floss voodoo sequence
Squat: 58x 21,21,25
Overhead press:
38 x 5
44 x 5
50 x 5
55 x 5
60 x 1
48 x 5
48 x 5
48 x 5
Had expected to pump out a couple more on the 60kg. Am stiff and somewhat fatigued in my upper back area, probably a connection there.
Frog crunches: 40,40
SS Sideplank w/twist: 20,20
Dumbbell clean and press: 17 x 8,8,8
Lateral dumbbell raise:
12 x 12,12,12 / 8 x 20
SS Band facepulls: 10,10,10,20
6 Likes
January 9th
Warm-up: Internal rotation, pull-aparts, air squats
Barbell floor press:
58 x 5 (wu)
60 x 5
68 x 5
78 x 5
86 x 5
94 x 4
78 x 5
78 x 5
78 x 5
Chin ups: 8,7,6,4,4
One-arm Dumbbell press: 24x 11,11,11,11
Push-ups: 25,25,25
SS One-arm band flyes: 10,10,10
Deadlift:
78 x 5
118 x 8
131 x 5
131 x 5
131 x 5
Band triceps pull-down: 20,20,20
SS Dumbbell hammer curls: 12x 20,20,12
Dumbbell swings: 22x 20,20,20
6 Likes
January 23rd
Have had covid for the past week and a bit - nothing serious and are on the other side now. Still tired and coughy though.
Today just a light workout to get back at it and see if everything works. Which it did, apart from getting winded real fast and being abnormally tired.
Warm-up: Internal rotation, air squats, pull-aparts.
Chin ups: 3,3,5
Squat: 42x 15,15,15
Overhead press: 42x 8,8,8
Barbell rows: 62x 12,12,12
Push-ups: 20,20,20,20
Frog crunches: 35
3 Likes
Sorry to read about COVID, but glad youāre on the mend and back at it!
1 Like
Sorry to hear, im just waiting for it to hit me at this point, seems like everyone is getting it.
1 Like
Yeah, I know so many that have it right now. Probably most will get it in the next couple of weeks.
1 Like
Way to come out of it. Just do what you can.
1 Like
Yeah, figured itās better to just do something, even if it is less what I wanted. I think it will be a little while before I have this completely beat.
January 25th
Warm-up: Internal rotation, air squats, pull-aparts.
Chin ups: 5,5,5
Barbell floor press:
58 x 5
64 x 5
73 x 5
82 x 5
90 x 5
99 x 2
Push-ups: 25,25
Deadlift
98 x 5
108 x 5
118 x 5
128 x 5
3 Likes
January 28th:
Warm-up: Internal / external rotation stuff, pull-aparts, air squats, band sidekicks
Chin ups:3,3,3,3,5,3
SS Pull-aparts: 20,20,20,20,20,20
Goblet squat: 25x 10,12,14,16,18
Dumbbell row: 45x 8,8,8
Lateral dumbbell raise: 8x 15,20,20
SS Face pulls: 10,10,15
Canāt offhand recall when I have last felt less for working out. Kinda proud that I got at least a little work in.
5 Likes
January 30th
Back in the gym for the first time since November. Nice.
Warm-up: Shoulder stuff, pull-aparts, air squats, goblet squats, back lunges.
Corrective: Voodoo floss sequence.
Bench press:
40 x 5
55 x 5
65 x 5
75 x 5
85 x 5
90 x 5
Squat
55 x 5
65 x 5
75 x 5
85 x 5
90 x 5
Chin-ups: 8,5,4,2
SS cable flyes: 18x 12, 23x 12,12,12
Cabel row, narrow grip:
55 x 8
75 x 8
95 x 8
95 x 8
89 x 6
Landmine press: 60x 12,12,12
Electric prowler: 50kg/40m x 5
5 Likes
How are you doing the landmine press are you standing or kneeling on one leg or two legs
Standing, pushing upwards with both arms.
Kinda a new exercise in my repertoire, it seem to hit my upper pecs well.
1 Like
February 1st
Warm-up: Internal rotation, pull-aparts, air squats
Have been reading about complexes in various articles, including this one on t-nation. Sounds interesting, so thought I would try them out.
Complex E: 3 rounds of 8 reps with 30 kg.
- Power clean
- Military press
- Back squat
- Good mornings
- Behind the neck press
- Zercher squat
Works well as a conditioning set I would say, although the volume on presses added up and made for a nice shoulder workout in itself. Could see myself adding these in from time to time.
Followed by a superset - 2 rounds of
- Frog crunches: 30
- Sideplank w/twist: 15
- V-crunches: 10
- Band sledgehammers: 20
5 Likes
February 3rd
Warm-up: The usual stuff
Overhead press
35 x 5
40 x 5
45 x 5
50 x 5
55 x 2
35 x 5
35 x 5
35 x 5
Today I did not feel strong at all - most obvious at the press, where I seem to have lost a good bit of strength. Or perhaps it is to do with shorter rests and fatigue from Tuesdays shoulder centric complexes.
Dumbbell row: 36x 15,15,12,10
One-arm Dumbbell press: 24x 8,8,8,8
Chin ups: 3
Lat pull, wide: 61x 8,8,8
SS Cable flyes: 14x 8, 23x 12,12,12
Deadlift:
55 x 5 (wu)
85 x 5
100 x 5
115 x 5
125 x 5
140 x 5
Electric prowler: 50kg x 100m
This gym for some reason does not have any small plates, smallest is 2,5 kg.
So have to round pretty heavily, which is kind of annoying.
Now, I know that my body wonāt know the difference, but it kind of bothers me.
I mean I try to follow a percentage based progression adding a couple of kilos at the end of a cycle - only to do the exact same weights again the next cycle because of rounding.
Oh well will probably work fine, but still bugs me.
5 Likes