Do you use a locally raised duck? Menu sounds delicious.
No, must admit that I just opened a can 
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Warm-up:
Hip/ back/ shoulder/ wrist mobility stuff, band pull-aparts (10 each of a number of variations), jumping jacks, v-crunches.
Pull-ups, band-assisted:
3, 8, 6, 5, 4, 8
Overhead press:
8 x 3
18 x 3
38 x 3
58 x 3
63 x 1
60 x 3
60 x 3
58 x 5
The single should have been a triple, but gravity were strong today.
Barbell rows:
34 x 8 (db)
58 x 8
100 x 3
100 x 3
90 x 9
80 x 12
Dumbbell floor press:
17 x 15,15,15
SS with
Straight band flyes: 15,15,20
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Warm-up:
Hip/ leg/ back/ shoulder stuff, air squats, external rotator exercises, L-sit alternating plate press,
Cuban presses.
Bulgarian Split squats:
BW x 10
16.8 x 10
16.8 x 10
Deadlift:
58 x 5
78 x 5
98 x 5
108 x 3
108 x 3
108 x 3
78 x 10
Band leg triple ss exercise:
Sideways extension for hip: 10, 15, 15
45 degree back extension for hip & glute: 10, 15, 15
Standing quad extension: 10, 15, 15
Pull throughs:
20, 15
This was a new thing I read about in a recent article. Not convinced, because I did really feel it hitting the glutes. But possibly I did not perform it correctly - reading it again I at least forgot the ācoconut between buttockā component. And I decidedly did not appreciate the feel of bands slapping against my privates. But guess that could be an acquired taste - should probably give it another go.
Workout tunes: Glacier: The passing of Time.
Got it this Bandcamp friday - and are ready to declare it traditional Heavy Metal album of the year, it is that good. (At least one great thing came out of 2020 then.)
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Warm-up: Back & shoulder mobility stuff, pull-aparts, jumping jacks.
Push-ups:
10, 35, 23, 20
Straight band flyes: 12,12,12,15
SS with One-arm band flyes - low to high: 12,12,12,15
One arm band press high to low: 10,10,10
SS with One arm band press low to high: 12,12,12
Finishers:
Chin-ups: 3, 2, 1
Narrow width push-ups: 20
Workout tunes: Demolizer: Thrashmageddon
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Back and shoulder day:
Warm-up:
Shoulder Internal rotation / mobility stuff, wrist mobility exercises, band pull-aparts, jumping jacks
Rear delt raises
8.4 kg x 8, 8, 8
Pull-ups, band-assisted, alternating grip:
3,3,4,4,5,5
SS with band facepulls: 8,10,8,8,8
Overhead press
8 x 3
18 x 3
38 x 3
58 x 3
58 x 3
58 x 3
48 x 10
38 x 15
I have tried to attack press with double progressive overload, but I am no longer sure that this is a great approach. Have done this since september where I started it with 48 kg. And 4 months later I am still trying to reach 4 sets of 8 with 50kg. I am sure that with patience I will get there eventually. But it does just not seem very efficient at the moment. And my left shoulder continues to complain.
So to shake things up a bit, I will go for a 3 heavy-ish triples, followed by 2 lower weight/high rep sets for a while and see how that works for me.
Barbell row:
63 x 15
63 x 15
63 x 15
Dumbbell lateral raise:
8.4 kg x 12,12,12,12
ss with
Rear delt raises:
8.4 kg x 8,8,8
Finishers:
Pull-ups, band-assisted, wide grip: 8
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11/12: a basic core session (a bit pressed for time)
Sit-ups: 15,25,25
Reverse hypers: 25,25
Sideplank w/twist: 25 es
Band corkscrews: 20 es
Floor corkscrews: 20
Band goodmornings: 25
RDL:
22 x 5
58 x 5
78 x 5
88 x 10
88 x 10
88 x 10
I have lumped RDLs in with core work, because when I started doing these, I was surprised to feel them not only in my back & glutes, but also significantly in my abs the day after.
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Sunday and time for a workout to offset the weekendās excesses.
Warm-up: Hip / back mobility stretch, shoulder stuff, wrist mobility exercises, band pull apart (variation set), jumping jacks, v-crunches.
Pull-ups, band-assisted:
3, 8, 8, 6, 5
Overhead press:
8 x 5
18 x 3
28 x 3
48 x 3
63 x 3
63 x 3
63 x 3
53 x 8
48 x 8
Barbell row:
48 x 5
68 x 5
90 x 5
90 x 5
90 x 5
48 x 20
Barbell floor press
28 x 10
58 x 10
78 x 8
88 x 5
78 x 7
Had more or less decided not to do floor press with the barbell any more, but on a whim decided to gauge where I was strength wise. Looking back at my excel logs, I think 88 kg is actually a PR for free weight press. But have admittedly never given bench much attention or time, so it does not really count.
As I train alone, I have historically worried about safety and thus spent most of my effort on the seated hammer strength press instead. Back in 2018 I took that to 112.5 kg.
But after the therapist I went to for my shoulder explained how I actually used my shoulders way much to handle the weight (and that this was very much a contributing factor to my problems), I took time off and started over with cable press at a much lower weight.
Cue corona, where I since march have tried to get one weekly session of floor press in, supplemented by push ups and various band exercises. But am really happy that I am at least getting somewhere on this exercise without really giving it much love. And the fact that I just tried this without considering not having any safety bars etc, tells me that my confidence in my ability has improved a lot.
Finishers:
One hand cross over chest press 15,15,15
SS with straigth flyes: 15,15,15
Dumbbell lateral raise:
8.4 x 10,10,10
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Warm-up: Leg/hip/back stretch, shoulder mobility stuff, ext rotator cuff set, cuban presses, L-sit alternating plate press, air squats.
Bulgarian Split squats:
BW x 10
16.8 x 10
16.8 x 10
Deadlift:
58 x 5
78 x 5
98 x 5
108 x 5
118 x 3
118 x 3
98 x 10
Band leg triple ss exercise:
Sideways extension for hip: 10, 10, 10
45 degree back extension for hip & glute: 10, 10, 10
Standing quad extension: 10, 10, 10
Pull throughs: 20
Nah - not for me I thinkā¦
Workout tunes: Dexter Ward: III
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Just a quick session of the basics today.
Warm-up: Some
Push-ups:
10, 35, 20, 22
Straight band flyes: 12,12,18
SS with One-arm band flyes - low to high: 12,12,18
One arm band press high to low: 10,10,10
SS with One arm band press low to high: 10,12,18
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Warm-up: Various band pull-aparts, jumping jacks, shoulder & wrist mobility stuff
Pull-ups, band-assisted, alternating grip
3,3,4,4,5,5,6
Overhead press
8 x 5
18 x 5
38 x 3
60 x 3
60 x 3
60 x 3
50 x 8
40 x 12
SS with Band facepulls: 8,8,8,8
Barbell row:
40 x 5
50 x 5
65 x 15
65 x 15
65 x 15
SS with: Rear delt raises:
8.4 x 8,8,8
Lateral dumbbell raise
8.4 x 12,12,12,12
Finisher: Pull-ups, band-assisted: 10
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Canāt forget the core, if I want to grow up to be a big boyā¦
Sit-ups: 10,25,35
Reverse hypers: 25,25
Sideplank w/twist: 25 es
Band corkscrews: 25 es
Floor corkscrews: 20
Band goodmornings: 25
Hang knee raises: 10
Band slegdehammer 25 es
X-walks: 24 es
RDL:
58 x 5
78 x 5
88 x 10
88 x 10
88 x 10
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I always wanted to do that, but good luck finding that machineā¦
Donāt have a machine - I use a table.
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Christmas week is upon us and this means that the next week or so, training will take a backseat to all the other things going on. Christmas needs to be organized and executed - and at the same time it is high season at the job.
I will still get some workouts in, but will keep it light and with fewer exercises. Sort of a Christmas deload if you will. The idea is to get some maintenance work in, without becoming overly tired, or sleep badly from it.
Warm-up:
Hip / back mobility stretch sequence, shoulder stuff, band pull-aparts - variation set, band pull-aparts - strength set, jumping jacks, v-crunches
Pull-ups, band-assisted:
3,8,8,6
Overhead press
8 x 5
18 x 5
38 x 3
50 x 3
50 x 3
50 x 3
50 x 3
50 x 3
Barbell rows:
48 x 5
58 x 5
68 x 5
78 x 5
88 x 5
78 x 5
Dumbbell floor press
22 x 15
22 x 15
22 x 15
One-arm band flyes: Some.
And done.
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That and the weather has been uncooperative here. 
Oh, yeah, forgot that you are the outdoorsey type 
So what do you usually do in the winters - take a break from working out or something?
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Alright, slacking off workout #2
Warm-up: Hip / leg stretch sequence, shoulder mobility set, air squats, jumping jacks, external rotator set.
Bulgarian Split squats:
BW x 10
16.8 x 10
16.8 x 10
Band leg triple ss exercise:
Sideways extension for hip: 15, 15
45 degree back extension for hip & glute:15, 15
Standing quad extension: 15, 15
Barbell curls: 12kg x 25
And done.
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If I can get a few minutes peace I will enclose my gym so I can turn the heater on. Hopefully I will get it done over the holiday.
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More slacker sessionsā¦
2 days ago:
Band pull-aparts: 40
Push-ups; 10,20,20,20,20
Straigth band flyes 20,20,20
Should have been more, but a friend came by and we had a glass of nice rum instead.
Today:
Band Pull apart , supinated / normal: 2x20
V-chrunch: 2x20
Push-ups: 20
Pull-ups 2,2 PR
Cuban press: 10
Lateral raises: 10
Overhead press 2x20 -12kg
Barbell biceps curl: 2x30 -12kg
Barbell skullcrushers 20
Triceps pulldown band: 15
This was just a very light session, mostly about getting the blood flowing a bit before hitting the bath and later back to the kitchen for Christmas dinner prepping.
But this is actually the first time I have ever been able to do an unassisted pull-up. (I usually use a band.) Now I have not tried this in while, but last time I struggled mightily but did not manage one complete rep. So this is another exercise, where I have actually gotten measurably stronger in 2020. Nice.
Merry Christmas everybody. 
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