AM workout
BTN press 2x2-3-5-10, 1x2-3-5 x75
FFE reverse lunges 3x15x40
Fat grip barbell curls 20-15-15x45
Kneeling Ab wheel 1x10
Even though I went lighter on the first set of press & did less reps on the last two sets of curls, today might have been tougher than Monday. Seems like a lot more fatigue than I expected, but I guess I’m doing similar movements 3x per week as opposed to my usual 1 or 2 times a week frequency. Week one of this program has been really solid
AM workout
ABC’s 4x3x45
Incline bench 3x10x115
Pull-ups accumulate 30
Kneeling Ab wheel 1x10
Back extension 1x20
Pretty good day today. Thinking this will probably be what I stick with, so I won’t need to edit the workout any more
PM workout
20 min airdyne- 7.29 miles
AM workout
BTN press 3x2-3-5-10x75
FFE reverse lunges 3x15x40
Fat grip barbell curls accumulate 50 reps x45
Kneeling ab wheel 1x10
Back extension 1x20
These high rep lunges continue to leave me completely cooked for whatever work is left. They made the back extensions at the end significantly tougher than Monday as well. Definitely a good stimulus. Press & curls offered a great pump as well
AM workout
20 min airdyne- 7.2 miles
AM workout
ABC’s 5x3x45 w/1 min rest
Incline bench 3x10x115
Pull-ups accumulate 30 reps
Kneeling ab wheel 1x10
Back extension 1x20
AM workout
BTN press 3x2-3-5-10, 1x2-3-5x75
RDL 2x10x135
Fat grip barbell curl accumulate 50 x45
Kneeling Ab wheel 1x10
Goblet squat 1x20x45
First day on a new job today, & first workout back on an early schedule. Started this at 4:45 & finished a touch before 5:15 this morning. Swapped RDL’s in for lunges, then goblet squats for back extensions. Not sure how long I’ll do it for, but getting a bit more hinging work in will be for the better, & I can always go back to lunges at some point. Tried to keep the barbell a little bit farther out in front of me than normal on the RDL’s as I have a tendency to pushing my hips back really hard. I think keep the bar farther out made them tougher, so I might stick with that technique for a while & see how it goes. Solid day all around today
AM workout
ABC’s 8x2x45 EMOM
Incline bench 3x10x115
Pull-ups accumulate 35
Ab wheel 1x10
Back extension 1x20
The ABC’s had a solid conditioning effect today with the shorter rest, as I’ve been resting about a minute between sets before this. Bench felt the strongest today that it has on this program, as I finished all three sets with a minute rest & not too much trouble. Rest of the work was solid as well. Good training this morning
AM workout
BTN press 4x2-3-5-10x75
RDL 2x10x135
Fat grip barbell curls accumulate 50 rep x50
Kneeling Ab wheel 1x10
Goblet squat 1x20x45
Wicked pump from the presses and the curls. Pleased with how the BTN press is coming along. Felt strong today. 100 reps is definitely within reach before I finish the program, so I might work up to that then up the weight a little bit
AM workout
ABC’s 7x3 EMOM w/ 45
Incline bench 3x8x135
Underhand barbell rows 3x10x115
Kneeling ab wheel 1x10
ABC’s got pretty difficult this morning. Was breathing hard by the last couple rounds, & shoulders were very fatigued. Was happy with the incline bench afterwards considering how my shoulders felt going in. Rows were great today. Really lit up my back even more than I expected, so the movement change there was nice. My right shoulder has been hurting a bit at random angles. Will need to monitor that & maybe get in a bit extra rear delt work, which rows were good for today. Can see myself adding reverse flies or band pull aparts as well if I need
Hurt my back again, this time while at work yesterday. Kinda sucks. Can tell this one is significantly worse than a small strain I had about a month ago. My hips/midsection are crooked when I stand up right now. Oh well. I’ve had this injury before & have rehabbed it just fine. Might take a little while, but it is what it is. In the meantime, I can keep doing upper body, walking, & whatever feels alright for lower body. Got in a 35 minute walk & a couple sets of 30 second hangs from the pull-up bar this morning in hopes of loosening it up a bit
sorry to read this. hope you feel better soon.
Appreciate it dude!
AM workout
BTN press 4x2-3-5-10, 1x2-3-5x75
Fat grip barbell curls accumulate 50x50
Just called it after these two exercises today. Presses are running a bit longer with the extra sets, & my back is super stiff this morning after Monday. Hoping the back issues will clear up in two weeks or so. Just need to make sure I don’t rush back into it, as that is what has prolonged my injuries in the past. It actually lines up decently as we are out of town next week, so just some moving around while we are away will be some good recovery
AM workout
7 rounds
.5 mile airdyne
10 push-ups
7 chin-ups
Lateral raise 3x10x10
Body weight overhead tri ext 3x10
Band pull aparts accumulate 50
Got some decent conditioning in on the first part, then some solid shoulder & tricep work. Keeping strain off the back for now. I’ve been scheming up some ways to sell some equipment that I don’t really use or could do without, & use that money for a reverse hyper. May have an update on this in a couple weeks. Louis Simmons said the reverse hyper is like his medicine, when he stops taking it, something goes wrong. Hoping the hyper would help with my reoccurring injuries that pop up in my lower back
AM workout
BTN press 5x2-3-5-10x75
Fat grip barbell curls 5x10x55
Probably my last workout on this run through of the armor building formula. Traveling to see family this week, so I’ll try & do some work where I can, but with my back how it is I need it to heal up before finishing the program anyways. So the plan is to start back up the armor building formula in a week or two once it is healed. Going to pick either the kb or barbell program as opposed to my hybrid right now, then I might go back and forth between the two. As I only have 45 lb kb’s, I’ll need to get a bit creative to keep it challenging, but I plan to use most of the press variations laid out in the book, & maybe add a second press to each complex on the ABC days. Will add a little bit of assistance where it’s possible, but will try to keep it as minimal as I can
Update from this past week while visiting family:
Got a couple workouts in, but nothing really interesting, just minimal lifting sessions here & there. Did go on a few pretty long bike rides & did a lot walking pretty much every day. It was an enjoyable week. Plan is to get back at it tomorrow
AM workout
10 minute airdyne- ~3.7 miles
Goblet squat 3x10x45
Back extension 3x10
Paused incline bench 3x8x135
Chin-ups 3x10
Good day of just breaking back into training. Planning to start the barbell program from the armor building formula on Monday. Looking forward to it
AM workout
Clean and press + front squat 8+3x95, 2x8+3x85
Fat grip barbell curl 4x8x65
Back extension 2x15
Plank 2x1:00
Used today as a bit of a pilot day for the barbell armor building formula next week. Probably gonna use 85 for the “ABC” portion, as 95 seemed like it might be too heavy for 5 sets. Curls should be good, but I guess I may bump down 5 lbs if I think I need to. Always good to have a day like this, as I always underestimate the difficulty of things, especially given Dan John’s writing style and simplicity. “Simple, not easy,” even though I tend to combine the two in my head. Back extensions ended up being pretty difficult, and planks were a solid addition. Planning on doing these two (or maybe some other core work) once I finish the first portion of the workout, as I think I’ll have time in my 30 minute window to get more done
Weekend update- went to the zoo & mowed the lawn on Saturday, so I got in quite a bit of walking. Then Sunday, I went for a 40 minute walk in the morning. Good active weekend without any “real” training
AM workout
Clean & press + front squat 5x8+3x85
Fat grip barbell curls 5x8x55
Back extension 2x15
Kneeling Ab wheel 1x10
Good first day of the program. Traps got lit up way more than expected on the clean and press. Honestly, the constant tension on the traps was tougher than any of the individual movements in the complex. Curls & back extensions were both pretty tough. Pleased with how today turned out. This is pretty much the workout I’ll have on Mondays & Fridays while I’m on the program, so that’s cool. Lots to build on from here