This worked well as a proof of concept for the coming weeks. A circuit with 49 chins, 105 push-ups, & getting my heart rate up for 15 minutes, then still some time for accessory. I might be doing the plank & pull aparts daily, & well as back extensions once the hyperextension I ordered arrives. So maybe do those daily, then pick one or two other movements to hammer out a really big set or two of, & call it a day
Same workout as yesterday, but effort was actually higher today even though I ended up going ~20 seconds slower. Early mornings are just harder. Rest of the work went fine. Back to school today, really can’t beat that long Christmas break.
Really pushed the circuit today, & happy with the time I finished at. Just under 2 minutes a round is moving quickly. Back extension is suppose to arrive today, which I’m also pumped about.
50 press at 95lbs Malcolm X style- 5:30
50 chins Malcolm X- 5:26
40 db lateral raises
2:00 plank
50 band pull aparts
50 back extensions
This morning was a nice change of pace. I was thinking I would do the same circuit I hit the last few days the majority of the week, but I’m definitely going to need some variety, so something like today was the answer. & this gave me a nice shoulder pump.
Back extension came in yesterday, so after putting it together I hit 50 in the afternoon yesterday, then 50 more this morning. Really hits way harder than supermans, so I’m excited to see what consistent use of it can do.
Back extensions were brutal today. Was just rest pausing my way to 50, and by the last 15 reps every break I would take my legs were super wobbly as I went to my feet. Excited to see there is so much room for improvement in the whole posterior chain. Tomorrow will be my last real training session for a couple of days, as unless something happens before then, my wife is having the baby on Saturday. Crazy
Wanted something similar to my press workout earlier this week, so I tried 5x10 incline with as short rest periods as I could. This worked out really well, as I had to break the last set up 6 & 4. The weight was tougher than on the press earlier this week, which was honestly a pretty good call. I’m really pleased with the weighted chins though. 15 with the 30lb kb is huge. For SO long I was just grinding on a ton of bodyweight, & having just started lowering the total reps & adding weight for the past month or so, they’ve gotten really strong. Just really happy with that top set.
Press 6x155, 3x3x155
15 band pull aparts after each set
Chins 5x10
Plank 4x:30
50 back extension
Got home from the hospital with our baby today. Really crazy past couple days.
For training today, I worked up to what I thought would be a moderate top set, then three half sets of that many reps. Top set ended up being really tough though. First two days/nights with a newborn/weekend in the hospital was definitely draining. But I think this is a good plan for the foreseeable future-top set, a couple half sets, accessory. Should keep it interesting if nothing else.
On a different note, any of you other dads in here have tips for the newborn stage? I’m definitely feeling a bit overwhelmed by everything
Did the last few back extensions with my arms behind my head as oppose to behind my back & it was WAY tougher. In other news- I got about 7 hours of sleep last night which is pretty much double what I got the last four nights, so that is big time
50 diagonal band pull aparts
50 back extensions
20 dead bugs per side
The baby had a rough night last night so I’ve been up since 1:30. She finally went to sleep after around 3 & a half hours, so I went to workout then. Really cold in my garage this morning, & our outlet with lights for the garage is out, so this was mostly in the dark & really cold. Felt fitting for how the day is going haha. Oh well, wife & baby are getting some sleep now, I just chugged a cup of coffee & am laying on the couch watching ant man. This just seems like one of those moments in your life when you scratch your head & think to yourself “how did I get here?”
50 chins
50 band pull aparts
2:00 plank
50 back extensions
50 barbell curls
50 band pushdowns
Good stuff today. Top sets aren’t great right now, but they’ll get better with time. Probably had another rep or maybe two today, but 10 was definitely good. Back to school tomorrow after having last week off for the baby, that’ll be an adjustment, but we’ll make it work
50 band pull aparts
35 bodyweight chins
2:00 plank
50 back extensions
Top set was alright. Think I could have gotten 12 if I went for it, but 11 was definitely enough. Same thing for chins-15 was good, though going in I was eyeing 16. Not sure I could have gotten it on the chins though. After that, hit 35 without weight to total 50 chins for the workout, as well as my everyday accessory
MAY switch to a real program next week, or might give it one more. Back is feeling 100% again. Probably gonna go with something 5/3/1, & I might only ever do 5/3/1 programs again. Thinking I could do 2 cycles of FSL, then move to something a little more aggressive. I’d like to do SSL at some point this year as well, but probably not right after FSL. It looks like something that would be good for me, lots of relatively heavy sets of 5, as oppose to my usual go to programs of very high reps. Could maybe go FSL-BBB-anchor-SSL-BBB-anchor. No idea what I’ll end up sticking with but that option popped into my head yesterday & I liked the thought of it
Took the day off from the core/back I do everyday to give myself a little extra time to chase the pump. Always enjoy that, though recently I’ve been doing it less as I know there are more productive things to improve on instead of doing arms every day, but once a week or so is nice. Going to decide over the weekend whether I’ll start 5/3/1 up again on Monday, or wait another week
2:00 plank
1:30 side plank per side
50 back extension
Trial run with some lower body stuff today to see how the back holds up. Felt fine during lifting, a bit inflamed after but nothing bad. Should be fine to slowly get back into it. Thinking I’m going to start FSL on Monday. However, I’ll be doing power cleans instead of deadlifts & on a slightly different progression. Been wanting to get some Olympic lifting back in the mix, so I’ll do cleans Monday, press Tuesday, squat Thursday, bench Friday. Wanting to do some sprinting/jumping & then airdyne on the other days. Have a general plan for accessories as well, but that is subject to change. Going to start with a super light training max & hopefully be absolutely smashing it for at least a couple months