AM workout
2.5 mile airdyne
21 pull-ups (kipping on all pull-ups today)
100 rudimentary hops
15 pull-ups
100 hops
9 pull-ups
100 hops
21 knees to elbows
100 hops
15 knees to elbows
100 hops
9 knees to elbows
2.5 mile airdyne
Finished in close to 29:30 (not for time)
Good mix of aerobic work with some body weight movements today
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AM workout
Bench 3x5x185, 2x5x175
Back extension 3x10
Body weight rows 5x10
Squat 5x5x205
Dips 5x5
Called an audible today. I currently weigh right at 180 most mornings, whereas up until the past month or so I’ve always been 185-192ish. So it’s caught up to me that I’m just feeling small. Looking back, I spent the past 7-8 weeks doing CrossFit style training, & before that about 8 weeks of Dan John’s armor building formula, which includes zero back squatting, deadlifting, or bench press. So, I want to gain some size right now, & I’m primed too. So I’m scheming ideas for that at the moment, but thinking I’m going to start that this upcoming week
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AM workout
Bench 1x5x185
Press 5x5x120
Db curls 3x15x20
Reverse fly 3x15x5
The bulk begins. Nothing crazy today, but will be building up from here
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AM workout
Squat 1x5x235
FFE reverse lunges 3x8x20
Weighted chin-ups 3x10x30
Back extension 3x10
1 minute hang from pull-up bar
Tried out a timed hang from the bar at the end, & it was pretty tough. Grip strength definitely isn’t a strength of mine, so this might be something cool to work on when I have a few extra minutes at the end of my workouts. I’m sure the sets of weighted chins before had a bit of an impact, but I’d still like to build these up a bit. Rest of the work for today was good. Squats felt solid, especially for it being the heaviest bar I’ve put on my back in months
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AM workout
Press 1x5x135
Bench 5x5x165
Barbell curls 3x12x55
Incline db flies 3x12x20
Lu raises 3x12x10
1 minute hang from pull-up bar
Press & bench both moved in a strong way, then got a really good pump from the assistance. The hang felt significantly easier than it did on Wednesday. I think I’m going to stick to just a minute for a couple more times, then slowly start progressing the time. This was a good day & a good end to the week of training
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AM workout
Squat 5x5x225
Deadlift 1x10x225
Barbell rows 3x10x135
Back extension 3x10
Liked this meat and potatoes workout. Lots of big movements for some good volume. Nothing crazy difficult, but a good stimulus
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AM workout
Bench 5x195
Press 5x5x125
Seated db curls 3x15x20
Body weight overhead tricep extension 3x15
Reverse flies 3x15x5
1:00 hang from pull-up bar
Got a solid pump from the pressing & assistance work. Press moved well, bench wasn’t bad either. Although, it’s just gonna take a little while to get heavy bench to feel good again after a decent hiatus from the lift. Still solid reps. The hang at the end wasn’t too challenging either. Did a pull-up at the end of the minute just to see how it felt, & it wasn’t difficult at all. Could’ve busted out a decent set if I wanted to.
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AM workout
Squat 1x5x250
FFE reverse lunges 3x10x20
Chin-ups 3x12
Back extension 3x10
Deadbugs 1x10
1:00 hang from pull-up bar
Kept rest short on the chin-ups, so these ended up blowing up my lats towards the end. Lower body got a lot of good work in, & the one set of deadbugs was actually pretty fatiguing. The hang at the end was much tougher than the last couple times, which makes sense as I did pull-ups before. I didn’t expect the impact to be that big when I started these bar hangs, but it’s an interesting effect
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AM workout
Press 5x140
Bench 5x5x175
Fat grip barbell curl 3x10x55
Kb press 3x10x45
Side laying single arm reverse fly 2x12x5
Did this today instead of tomorrow since the wife gets home from out of town today & I’ll get more time with her this way. The reverse flies at the end were a good exercise, just ran out of time. Got a wicked stretch and pump in my rear delt
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AM workout
Squat 5x5x240
Deadlift 1x10x245
Barbell rows 3x10x135
Back extension 3x10
Deadbugs 1x10
Hang from pull-up bar 1:10
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AM workout
Bench 5x205
Press 5x5x130
Dips 3x10
Incline curls 3x10x15
Side lying partial reverse fly 15,15,10x5
Bench & press were good today. This was the top week, so next week will be a good reset for them. Dips were bothering my sternum a bit, so I might just need to stick to other pressing accessories for now. Incline curls were good, I hadn’t done them in a couple weeks, so I didn’t push it super hard, but they got a decent stimulus. Will need to take them a little farther next time though. The partial reverse flies were great though. Kept a lot more tension than doing the top portion of the ROM as well. Glad I experimented with these, as this will probably be my go to rear delt exercise as long as I have time. Got two more lifts to finish out the heavy week, then a reset to build back up again. This first cycle has been good. Haven’t been able to eat as much as I want with my work schedule for now, but I’m doing all that I can, & that schedule will open up a little bit by the end of the year, so that’s good. Would like to be gaining a little weight while on this program, but for now I’m at least maintaining. Will check back in on this after next cycle maybe & re-evaluate if needed
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AM workout
Squat 5x265
FFE reverse lunge 3x12x20
Weighted chin-ups 4x6x45
Back extension 3x10
Standing Ab wheel 1x5
Ran out of time, hence the single set of Ab wheel and no bar hang. Feeling very tired at this point in the week, haven’t slept as much as I’d like to be, so I ended up just moving slower this morning & ran short on time. Still a solid session today. Squats moved fine for it being the heavy week. Another three weeks of twice a week squatting will do me good to just feeling smoother again in the movement. Lunges got difficult today, which was good as I worried I wasn’t pushing them like I needed to be the last couple weeks
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AM workout
Press 5x145
Bench 5x5x185
BTN press 3x10x75
Flat bench curls 3x20x5
Fat grip curls 15x45
Bar hang 0:40+0:20
Last day of this cycle, pleased with it overall. Press felt great today, had a lot more in me for sure. BTN press was a good touch for today, that’s always a high value movement. I did the fat grip barbell curls right after my last set of bench curls, then straight into the bar hang, which made the hang extremely difficult. Had to take a 10 second rest midway through. The bench curls were decent. They got challenging by the end, but 5’s were probably too light. I wanted to just test the movement out today, but next time I do them I’ll probably up the weight. Still pushed on them at the end though, as the set of fat grip curls proved pretty difficult to get 15 reps
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AM workout
Squat 5x5x220
Deadlift 15x225
Body weight rows 3x10
Back extension 3x10
Bar hang 1:10
Squats were fast today, & I pushed pretty hard on that set of deads. Still pretty tired even with this being the light week. Good stuff
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AM workout
Bench 5x190
Press 5x5x125
Dumbbell curls 2x20x20
Barbell overhead tricep extension 2x15x45
Side lying partial reverse fly 1x15x5
Feeling a bit under the weather currently. Nothing too bad, just some runny nose & had a bit of a headache some of yesterday. Thought about sleeping in, but decided since this workout would be an easier one that I would just do it so I wouldn’t need to adjust my schedule the rest of the week. I’m about 80% sure I did 5 sets of press, but I might have just done 4. Lost count but guessing five based on time it took. I did want to err on the side of less today though, so 4 was better than potentially doing 6. Cut some sets of assistance as well. Hopefully will be back to full capacity on Wednesday.
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AM workout
Squat 5x245
FFE reverse lunge 3x5x135
Pull-ups 3x12
Back extension 3x10
Band pull aparts 1x50
Ab wheel 1x5
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AM workout
Press 5x140
Bench 5x5x170
BTN press 3x10x75
Incline curls 3x10x20
Reverse fly 2x20x5
Good finish to the week of training. I’ve gotten a couple comments this week about looking a bit bigger, & the bar has been moving well. Safe to say after four weeks that this program has been working well. The scale has finally shifted up a bit, but just by a pound or so. Not much for four weeks, but everything else is going well so I’m not too worried about it at the moment
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AM workout
Squat 5x5x235
Deadlift 1x15x235
Body weight rows 3x12
Back extension 3x10
Deadbugs 2x10
Bar hang 1:20 (used chalk without thinking about it, haven’t used it before so it was a bit easier to PR)
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AM workout
Bench 5x200
Press 5x5x130
Low incline CGBP 10,10,7x135
Fat grip barbell curls 3x10x65
Side lying partial reverse fly 3x12x5
Bench moved really well, should crush 210 next week based off today. Press also moved well. Got a bit of fatigue by the end, but the bar didn’t seem to slow down much. Got a huge pump in my chest, rear delts, and arms on the assistance. I’ve liked the overall structure of this program, as it has heavy work, volume work at a moderate weight, and pump work all in a session.
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AM workout
Squat 5x260
FFE reverse lunges 2x8x135
Pull-ups 4x12
Back extension 3x10
Band pull-aparts 1x50
Ab wheel 1x6
I’ve realized I just drag a bit on Wednesday mornings. Our family has plans every Tuesday evening, so I’m always up a bit later than planned, and I end up with less time to train since I just move slower. Anyways, I only did two sets of lunges because of that, but they ended up being pretty difficult sets so it worked out ok. Glad I pushed them a bit farther than last week. Squats moved well, especially considering the way I was feeling toward the beginning of the workout. Got some good assistance in, back is pretty fatigued from the pull-ups and pull aparts. Good stuff today
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