Deload
Incline Bench Press
4 x 3 @ 115
4 x 3 @ 65 (Speed work)
Pullups 4 x 2
Flat Bench 4 x 3 @ 155
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Working with a friend for my programming. Left knee is a little fucky at the moment so working back in slow at the moment.
Movement Prep:
Band Pullaparts 3 x 20
Plank 3 x 30 seconds
Machine Leg Curls 3 x 20
Goblet Band Spanish Squat
3 x 10 @ 35
Pause at top and bottom. 2 minutes rest.
Single Leg RDL
x 10 @ 35
x 10 @ 40
x 10 @ 35
2 minutes rest.
Shoulder Width Lat Pulldown
4 x 10 @ 100
1.5 minute rest.
Pause at top and bottom.
Kettlebell Suitcase Walk
3 x 50’ down and back @ 55/side
Hanging Leg Raise
3 x 15
Hamstring Curl 3 x 20
Side Plank 15s/side
Band TKE 3 x 25/side
Neutral Grip Pullups 6 x 3 @ +10
Used ankle weights, the dip belt is missing. Caused an insane stretch on my abs.
SSB Goodmorning 3 x 3 @ 145
In order to avoid excess knee extension I am using a wider stance and have my toes pointed out more.
DB Romanian Deadlift 3 x 20 @ 50/hand
Focused on trying to keep my lats packed, and chest high. Good hinge patterning.
Front Rack Farmer’s Walk 4 x 50’ @ 35
WS Cable Crunch 3 x 15 @ ‘4’
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Dam thought u did another lunge challenge one lunge too many and got stuck in the wilderness
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lol
My left knee got busted up from the weighted lunges 2 days after the lunge mile. Between that and the riot induced curfew it’s just been a nightmare to get in the gym. Indulged in another hobby for a bit. Been working out some, just not posting.
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Get looting then. Get yourself something nice.
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Too much of a chicken shit to participate
Training has been sporadic, averaging 2 days a week for a while. Had one good week where I got all 4 in. Been dealing with a lot of stress and anxiety, starting to be able to pick up the pieces finally. Finally feeling more like myself again.
Movement Prep:
Shoulder Width NG Lat PD 3 x 20
Bottoms Up KB Press 3 x 12 @ 18/hand
Band Pushdown 3 x 20
Stability was noticeably better during the KB presses. Which is nice.
Low Incline NG Bench 5 x 5 @ 135 RPE 8
Wide Grip Chest Supported Row 5 x 12 @ 112/hand RPE 6
Pause at top and bottom for each rep.
Weight Pushups
12, 12, 22 @ + 12 RPE 10
Cable Rear Delt Flyes (SS) OH Tricep Ext
@ 15/hand; 15, 17, 12, 12 (SS) @ “5”; 22, 20, 21, 20
KB Waiter Walks
3 x 50’ /side @ 26
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Just an extended deload. Welcome back. How r life things?
Working in a grocery store during a pandemic is a literal nightmare.
Been spending more time chilling with friends, playing Magic the Gathering and Pathfinder, watching anime etc… Just trying to stay relaxed and chill during an otherwise stressful time. School starts back up in a little over a month. Interested to see how things are handled. Especially with a field experience class on the agenda
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7/23
Movement Prep:
Band Pullapart 3 x 20
Hamstring Curl 3 x 20
Goblet Band Spanish Squat
3 x 12 @ 65 // RPE 5
It’s a mix of Band TKEs and Goblet Squats at the same time.
DOH Deadlift
2 x 1 @ 330
Deadlift (Belted)
3 x 5 @ 330 // RPE 5
2" Block Pulls w/ 4 Chains/ side
3 x 6 @ 225 + Chains // RPE too low to register a number
Shoulder Width NG Lat PD
4 x 10 @ 170 // RPE 9ish
KB Suitcase Carry
1 x 50’ @ 80/side
2 x 50’ @ 50/side
For some reason I got tanked really hard. QLs were feeling really weak.
Hanging Leg Raises
3 x 15
Working on getting my legs straighter on these. Focusing more helps, but mobility is a limiting factor here.
https://www.instagram.com/p/CDA4CVaA0oV/
7/27
Movement Prep:
Cable Facepull 3 x 20
DB Hammercurl 3 x 20
Band Dislocations 3 x 10
Strict Press (Belt + Wraps)
5 x 5 @ 105 // RPE 9
Low Incline DB Bench
4 x 7 @ 60/hand // RPE 9
Paused at top and bottom.
NG Chest Supported Row
5 x 10 @ 90/hand // Too low to register
Band Tricep PD 1 x 31
Used to warm up elbows for rolling tricep extensions
DB Rolling Tricep Ext 2 x 12, 1 x 14 @ 30/hand
Seated Incline Curl (SS) DB Rear Delt Fly
3 x 10 @ 25/hand (SS) 3 x 21 @ 25/hand
Between these 2 sessions feeling pretty good. Think I finally found a weekly routine I can stick to while accommodating the other hobbies and spending time with friends. Hopefully its one I can maintain once school starts.
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7/28
Movement Prep:
Hamstring Curl 3 x 20
Side Plank 3 x 15s
Band TKE 3 x 25
NG Chinups
3 x 4 @ +10lbs
45 Degreee Band SSB Good Mornings
3 x 3 @ 190 + Orange Micro Minis
3 sec Ecc 3 sec Pause SSB Squat
2 x 5 @ 130
Used these sets as an opportunity to learn how to not bottom out a Squat to reduce forces on the knee. Tried to stop at what I thought felt like parallel.
3 sec Ecc DB RDL
4 x 9 @ 60/hand
Hamstring Curl
2 x 30 @ 115
When Boss says RPE 10, gotta take it to 10. Oof. Hamstrings feeling it today.
Wide Stance Cable Crunch
3 x 15 @ “9”
Getting into place is hard, but once I am in place the set is always sub RPE 6
https://www.instagram.com/p/CDNNXo4AWz7/
also Hamstring shot
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Bruh I haven’t hit RPE 10 in years lel. Must’ve been fun
RPE 10 on sets of 30 hamstring curls… it was fun in a weird masochistic way
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Movement Prep:
NG Lat PD 3 x 20 @ 115
Bottoms Up KB Press 3 x 12 @ 18/hand
Band Tricep PD 3 x 20
Low Incline NG Bench
4 x 5 @ 140 // RPE 8
Wide Grip Chest Supported Row
5 x 12 @ 110 // RPE 6
Pause and stretch in the bottom.
BW Dips
3 x 5 // RPE 6
Pause @ top
Rear Delt Fly (SS) OH Tricep Ext
15, 14, 13, 12 @ 15/hand (SS) 20, 18, 16, 15 @ “6”
KB Waiter Walk
3 x 50’ @ 35/hand
7/31
Movement Prep:
Band Pullapart 3 x 20
Hamstring Curl 3 x 20
Slow Ecc Goblet Spanish Squats
3 x 12 @ 70 // RPE 6.5
Barbell Deadlift
3 x 5 @ 345 // RPE 8
This did no move as well as expected. Combination of a lot of external stress and some of the worst sleep I have had in along time, just wasn’t up for it. Still got through it though.
2" Block Pulls w /4 chains / side
3 x 6 @ 275 + Chains // RPE 6
Sizeable weight jump. Still overall pretty ez but It actually registered a perceived effort.
Shoulder Width Lat Pulldown
4 x 8 @ 170 // RPE 9
Kettlebell Suitcase Carry
3 x 50’ @ 53
Went back to 53 for sets across to avoid the form issues with the 80lber.
Hanging Leg Raise
3 x 15 @ BW
Getting my legs a little straighter each week, which is a nice noticeable improvement.
https://www.instagram.com/p/CDVaWdXgE2l/
8/3
Movement Prep:
Cable Facepull 3 x 20
Db Hammercurls 3 x 20
Band Shoulder Dislocates 3 x 11
Strict Press
4 x 5 @ 110 // RPE 8.5
Was expecting this to be significantly harder than what it was. I was expecting to be grind for my life RPE 11 type scenario on set 4, but that was not the case which was a nice surprise. Hopefully this bodes well for laggedy ass Pressing. Mason has me doing stuff more consistently that I messed with but was never hammering.
Low Incline DB Bench
4 x 8 @ 60/hand // RPE 8.5
Pause at top and bottom.
NG Chest Supported Rows
5 x 11 @ 90/hand // RPE 5ish?
Wasn’t effortless but low on the scale. Gauging perceived efforts this far down is a little weird.
Band Tricep PD 1 x 42
Why 42? 42 is the answer to everything. Duh!
DB Rolling Tricep Ext
3 x 12 @ 30/hand // RPE 7.5
Cleaner than last weeks. Might be partially due to using a more grippy set of DBs though.
Seated Incline Curls (SS) DB Rear Delt Flyes
3 x 10 @ 25/hand (SS) 3 x 21 @ 25/hand
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Road to not poverty press.I hit a press PR myself recently if it makes u feel any better. haven’t been training press lots but the gains/muscle from weighted dips and benching seems to carry over well
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Nice! Yeah, starting to think that Dips and Rolling Extensions are the silver bullet so to to speak (atleast for me). Triceps and shoulders are little bit bigger which is nice.
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Ate a meal too close to this workout because I was lazy and didn’t do anything besides watch Netflix. Realized how late it was getting and ordered Dominos. So I felt bloated and shitty during the workout, ended up vomiting lightly in the gym parking lot. Also forgot to do my DB RDLs. Somehow missed adding it to the notebook and then forgot. Something felt off during the workout, but being nauseous semi-overrode my thought process and just wanted to be done.
Hamstring Curl 3 x 20
Side Plank 3 x 17sec
Band TKE 3 x 28
NG Pullups
3 x 5 @ +10 // RPE 9.5
SSB Goodmornings + Bands
3 x 3 @ 200 + Bands // RPE 7
Finally put my belt on for these. Just felt like a good time. Made it feel light on my back, the weakest point (for me) feels like the reversal phase.
3 Sec Ecc 3 Sec Pause SSB Squats
2 x 5 @ 135
Hamstring Curls
2 x 20 @ 140 // RPE 10
Wide Stance Cable Crunch
3 x 20 @ “9” // RPE 6
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