*BW Split Squats
*Hamstring curls were done lying w/ a mini band, 2x25
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Monday 3/27
Started squatting today and wasn’t feeling it. Went for a walk instead then 20 minutes in sauna.
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Bench rep work from the other day
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Man, I am the worst at logging workout here…
Monday:
Deadlift 3x5@86%: 120kg/264
Pendlay Rows 3x8" 60kg/132
FG Rows 3x12: Bar + 60
Sgl Arm Rows 3x12: 40
Facepulls w/ micro mini band 100 total
Tuesday: I stole the shoulder routine from Jack Lee (I forget what his username is on here), but started with speed bench and had to lower the volume.
Speed Bench 8x3@50%: 60kg/132
Seated DB Shoulder Press 3x15
Arnold Press 2x20
Plate Raise 2x20
Rear Delt Raise 3x15
DB Lat Raise 3x15
Band Lat Raise w/ drop sets
Wed: Off
Thursday:
Speed Deadlift 8x3 60kg + average bands
Front Squat 3x3 80kg/176
Split Squats (BW) 3x8
Calf Raises 3x15
Goblet Squat Finisher 1xMax
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Im in for the follow. Keep up the good work.
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damn that steak looked good. Just after breakfast here and now I am hungry.
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4/28
Bench 95kg/209x3x5
Incl. DB Bench 60x2x12
Dips 2x8 (BW)
Band Flys 2xAMRAP (mini bands)
Sauna 25 minutes
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General plan for this week:
5/1/2023
Deadlift 130kgx3x5
BB Rows 60kgx3x8
BB RDLs 60kgx3x8
FG Rows 50x3x12
Sgl Arm Row 60x1x12
Sauna at 150 for 25 minutes
3 Likes
Instead of arguing with a troglodyte on here, I suppose I should actually write out what I’ve been doing.
I’m not even going to try and re-count most of May…
Did Murph the day after memorial. That was rough…
Yesterday, I went to an actually gym for the first time in at least ten years so I used a few machines and DBs I’m not used to having.
DB seated press worked up to 50lbsx2x10 1x7
Cable Rows 3x12
Seated Machine OHP (I guess…) 3x12
DB Lat Raise 3x15x15lbs
Lat Pulldown 3x12
*Not sure what weight I used on the machines.
Today
1.5 mile easy jog
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How long did the challenge thing take you ?
About 8:30 or so.
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yer nice, I figured in my head it was under 10 mins.
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6/6
Jog 1 mile
Sgl Arm DB Row: Worked up to 80lbsx2x10
Pull-ups x 8
Cable Rows 3x8
Lat Pulldown 3x10
Sgl Arm Lat Pulldown 3x10
BB Curls 60x2x10, 40x1x8
DB Curls 35x1x8
Forearms have been pretty sore from yesterday. Definitely had some grip issues today, lol.
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Summertime here so I’m trying to workout with the boys as much as I can. I’m gonna go back to A/B workouts that are quicker while working with them on bodyweight stuff.
Gonna start back with this tomorrow while also trying to get back into running:
I’m going to try the run walk method starting today this time. Really don’t want to re-injure my calf.
6/18: Jog .5 miles walked 2 miles.
6/19
Bench 176x3x4, 172x12
Push-ups: 35 (when did these get to be so hard…).
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As usual, I’m all over the place. I grabbed CTs program bundle the other day so I’m trying his Men’s Physique Transformation program (4 week blocks x 3 blocks) with his forearm add-on.
I’ve always enjoyed his programming so here goes.
Strength: 3 workign sets x 6 w/ 6 second eccentric.
Top Set:
A1: Squat: 80kg x 4 (the 6 second eccentric was humbling to say the least)
A2: Romanian Deadlift: 60kg x 6
A3: Bench: 70kg x 6
Target Work (I’m going to have to figure something out here. I don’t have the equipment)
B1: Supposed to be leg press, I tried lying band press and then just goblet squats x 15.
B2: Hamstring Curls (I did lying band hamstring curls) x 15.
I’m also shooting for 8-10k steps a day. I’m currently at 6k.
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