I plan on doing dumbbell work. I live in NJ. Yeah things aren’t getting better and it’s up to the governor. My school graduation is virtual, so lame.
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I know they make a big deal of your high school graduation, but 95% of it is pretty boring. I feel for all you guys that have to miss it though, that sucks. Just glad they’re at least doing a virtual ceremony for you.
DB work and bodyweight work can really do a lot of good for your athleticism and appearance. Through college I used to take every summer off of weight work and do the program from “You Are Your Own Gym” by Mark Lauren. I’d always come back healthier, less beat-up, stronger and in better shape. Glad to see you pushing it and I’m sure you’ll get a lot of good out of it.
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Dumbbell Deadlifts- 100 lb dumbbells
1x20
85 lb dumbbells
1x1
1x1
Dumbbell Press-60 lb dumbbells
1x5
40 lb dumbbells
1x8
1x10
1x12
For the press I thought at first. Oh no i didn’t hit a pr. Then I remember it was overhead pressing. Finally reached 20 on dumbbell deadlifts. It was tough. Had to unlock my inner @T3hPwnisher. Probably gonna come up with a different rep scheme for deads. Above 20 reps is too taxing.
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Today I did a 4.2 mile walk with my mom and older sister.
Goblet Squats-100 lb dumbbell
1x17
1x12
1x12
Dumbbell Floor Press- 80 lb dumbbells
1x15
60 lb dumbbells
1x15
1x12
1x20
My heel area has been making weird popping noises when I walk. Gonna assume its the tendon from walking so no split squats. Finished strong with everything else tho.
I meant to post this on friday lol
Alright I don’t really know a rep scheme for dumbbell deadlifts.
I was thinking
Week 1: 3x6
Week 2: 3x8
Week 3: 3x10
Since it’s less taxing I will add back the dropset romanians
Anyone have any ideas for abs. I would like to work them on the days I walk.
@garagerocker13
( this is gonna sound stupid but I feel bad I can’t tag more than one person)
How heavy can your DB’s go?
100 lbs
How many reps could you do in one go? Like is that a heavy weight for you?
If you can find a way to do hanging leg raises for abs, I’d do that. Start with knees tucked if you have to, then do legs extended once tucked is easy.
Do them without a swing, and slow and controlled
Edit: I used to do them supersetted with main movements. Like 5-6 sets of 10-12, move up in reps when possible
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For dumbbell deadlifts. Highest I can do in one go is 20.
That sounds interesting. There is a tree in my front yard. I would prefer to not go outside, but is it one of the best core/ab exercises?
I personally like them because I felt like they built abs and obliques at the same time… And they’re not terribly easy.
Maybe try finding a way to do ab wheel instead if HLR isn’t an option?
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If done right - just like you described to him - slow.
Al Kavadlo has some amazing form on these. I see people in the gym who weigh enough that you know they couldn’t do one proper one jump up and do 15 of them, without a single one being at all proper.
Check the video in the article @tlgains - if you can do it, they are absolutely one of the best core/ab exercises. Better than ab wheel, IMO.
Good work in here by the way recently, good to see you getting it in during all of this.
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HLR and ab wheel are pretty much the only things I’ve done for abs for the last 3-4 years. I prefer ab wheels because they reinforce proper pelvic tilt and I have a lot of issues with that. Both are great though and you really don’t need much else.
If you do HLR’s, make sure you listen to the article above and what @boilerman said. Slow and very controlled, otherwise you’re just swinging around for fun.
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If you can do 20 reps in one go, then I’m not sure that 3x10 would be that much work, especially if you start at 3x6.
Maybe do “BBB” 5x10 and work your way up to “Deep Water” 10x10 (using quotations because neither of these are actually anything like the program).
I do like the idea of RDL’s afterwards though. Maybe try to set rep PR’s.
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Even more so, since it’s your 20RM - possibly more - you could do 1 set to failure, rest 4-5 minutes, then do 1 set to failure with a 75% dropset to failure. If we’re talking LITERAL failure here, those 2(.5) sets will absolutely do the trick.
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@boilerman and garagerocker
Funny thing is my brother has an ab wheel. I just asked him. He doesn’t know what happened to it so I’ll have to find it. There’s a suspicious wheel under his bed lol.
I’ve actually been doing something like that. I’m tired of the amrap sets. Beyond 20 seems hellish. I think I’ll try @jshaving idea
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