5/13/23
PM Workout
Incline weight vest walk: (60 lbs)
x20 minutes, 2.5mph, 15 incline
Bat wings:
30x10s on/10s off x10 rounds
Bicep dropset:
Incline curls, decline curls, hammer curls, band curls
Tricep dropset:
Extension, JM press, close grip bench, band pushdowns
Shin/calf raises
10 box jumps
Various hang board hangs
Was intending on doing a run yesterday, but the knee still feels all wonky so decided for an audible. Also had a friend over using my equipment, so it was like bonus hang out time like the old days.
My shoulder felt unreal after that short workout though. Not sure what the secret sauce was, but I want more of it.
10/16/23
AM Workout
SUPER SETS (chin - dip)
Under hand chins:
+25x3x3
Ring dips:
+15x3x3
Squat stance deads:
255x3x3
Incline standing ab wheel:
x10
KB swings:
32kg x75
10/16/23
PM Workout
SSB Squats:
45x10
135x5
185x3
205x2
235x1
245x2x1
185x5
3 rounds w/60lb vest and 32kg KB:
Reverse lunge x1-2-3-4-5
Squats x1-2-3-4-5
KB pick x1-2-3-4-5
Shin/calf raises
Shoulder rehab
1 Like
10/17/23
AM Workout
SUPER SETS (chin - dip)
Underhand chins:
+25x3x3
Ring dips:
+15x3x3
Squat stance deads:
255x3x3
Incline standing ab wheel:
x10
KB swing:
32kg x75
10/17/23
PM Workout
Chest supported DB rows:
55x3x10
55x1x11
Chest supported Y raise:
5x5x10s on/10s off
5x5x10 w/10s rest
Chest supported DB shrugs:
55x2x10
55x12
Inverted rows:
x30 rest/pause
Band pull downs:
x30 rest/pause
Lateral raise:
10x25
Shoulder rehab
10/18/23
AM Workout
SUPER SETS (chin - dip)
Under hand chins:
+25x3x3
Ring dips:
+15x3x3
Squat stance deads:
255x3x3
Incline standing ab wheel:
x10
10/18/23
PM Workout
Prowler backward drag & forward push:
5x60’ w/160lbs loaded
10/19/23
AM Workout
SUPER SETS (chin - dip)
Under hand chins:
+25x3x3
Ring dips:
+15x3x3
Squat stance deads:
255x3x3
Incline standing ab wheel:
x10
KB swings:
32kg x75
PM Workout
SUPER SETS (band - raise)
Band pull aparts:
3x20
Front raise:
10x3x12
GIANT SETS (press - push - band)
Axle clean and press away:
50x10
80x5
90x5
100x5
110x4
Push ups:
4x12
Band face pulls:
4x15
DB floor press:
45x2x8
45x2x7
Band pec fly:
2x fail
Shoulder rehab
Well, that was the most pain free workout I’ve had in a long while shoulder wise. Decided not to get too crazy on the last set of presses but if I wanted to grind it out, it was there.
Now I just need to get my feet squared away and I’m going to be back in business.
1 Like
10/20/23
AM Workout
SUPER SETS (chin - dip)
Under hand chins:
+25x3x3
Ring dips:
+15x3x3
Squat stance deads:
255x3x3
Incline standing ab wheel:
x10
KB swings:
32kg x75
PM Workout
Tricep dropset:
DB extension, JM press, close grip press, band pushdowns
Axle curls:
30-40-50x10
60x7 - 50x8 - 40x12 - 30x15
Shoulder rehab
1 Like
10/21/23
PM Workout
5-4-3-2-1-5 of:
Burpee chins
DB clean and press w/30s
KB row:
32kg x20 rest/pause
Solid little full body burner in under 10 minutes. No pain in my shoulder at all throughout. Feels good to be able to do something like that again.
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10/24/23
AM Workout
SUPER SETS (pull - band)
Deads:
135x3
225x3
275x3
325x3
275x3
245x5x3
Band pull aparts:
10x10
RDLs:
135x10
185x10
235x12
Going for a little change up here. Back to a main lift a day type routine, but nothing set in stone aside from a 10x3 rep scheme. Plan to rotate lifts, and generally use my 10 sets to work my way up then back down a bit.
Had a little extra time so got part of my assistance work in before I left for work. Plan to hit up the rest later.
Had plenty of reps left on that top set of RDLs, but, I have a feeling my hamstrings will feel thrashed after that set any way. That’s a lift I can just keep going on, for better or worse. I got the almost cool chill down my legs on the last couple reps which is a tell tale sign I hit the minimum number of reps I needed for DOMS.
10/24/23
PM Workout
CONDITIONING
Ammit
At the top of every minute do a burpee, add a burpee each round
32kg KB swings x5
Complete 5 rounds of 1-2-3 DB snatch ladders with remainder of minute (40lb)
8:03
Single arm DB row:
60x3x10
60x12
Chest supported Y iso/raise:
5x10s on/10s off
5x10
DB shrugs:
60x15
GIANT SETS (band - band - band)
Band archers row:
3x10
Band straight arm pull down:
3x20
Band lat pull down:
3x15
Shoulder correctives
Hell of an evening workout. That conditioning thing was a soul eater, so I decided to give it a fitting name. Pulling one right out of @T3hPwnisher’s playbook there.
I wound up shooting myself in the foot right off the bat because I had to get my wedding band off during the second round as it was absolutely destroying my finger on the snatches. I paid for that in the later rounds when I was running lower on time. When you set the KB down and only have like 20 seconds for snatches a sense of desperation kicks in haha. Forgot to mention, I absolutely cheated the last round by going over the clock to get my last 3 snatches in.
I’d probably cap the burpees at 10 and start over at 1 if it were a longer form workout, just because you’d never get back around to doing the snatches. 5 KB swings is always doable though even at the worst of it.
Rest of the workout was a pretty bland back workout, just focusing on squeezing the hell out of the target muscles and making sure things are tracking right. Used the bands at the end for a super pump then hit a couple PT correctives to call it a night.
1 Like
10/25/23
AM Workout
SUPER SETS (press - band)
Axle clean and press away:
50x10
80x3
90x3
100x3
110x3
115x3
95x5x3
Band pull aparts:
10x10
Felt decent, shoulder is a little sore from yesterday but that’s not all that surprising given the amount of work I asked of it compared to recently.
Absolutely love the sentiment there dude! And that is a monstrous workout you undertook.
1 Like
10/25/23
PM Workout
CONDITIONING
DB Grace w/35s
3 burpee chins at the top of every minute
4:47
Over hand chins:
BWx5
+15x5
+25x5
+35x4
BWx8
SUPER SETS (press - pull)
Push ups:
3x12
1x14
Ring inverted bat wings:
4x15s
SUPER SETS (press - pull)
DB foor press:
40x3x8
40x1x13
DB bat wings:
40x4x15s
Shoulder correctives
Another solid workout this evening. I’m going to shift the chins to back day, because, duh.
Planned to do some incline DB presses for assistance but shut that down after two reps. Shoulder is feeling much better but it’s not there yet. Just tendonitis things at this point. Pushups don’t bother it for full ROM work and I suck at those so that’s what I’ll do! The floor presses are mostly gtg though for some external loading.
@T3hPwnisher Thanks dude! Feels good (and bad) to be able to hit it hard again.
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@twojarslave Hope you’re safe up there dude. Sounds like a bad situation from the initial reports. Ironic, given that just yesterday I said live under a rock.
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I’m safe but for infuriating reasons my boy hasn’t been dismissed from work, which is why I’m currently parked in front of his work.
Presumably he’s not a first responder. Not a good night to have that guy as a boss, or whatever rule set he’s stuck following. Stay sharp man, not that you need me to tell you.
Everyone is home safe now.
1 Like
10/26/23
PM Workout
SUPER SETS (squat - band)
Front squats:
135x3
155x3
185x3
195x3
175x3
145x5x3
Band pull aparts:
10x10
CONDITIONING
Weight vest reverse lunges: 60x25
Weight vest squat: 60x25
At the top of every minute do 2 burpee KB lift w/32kg
6:21
Prowler drag/push:
160lbx5x60’
Shins/calves
Shoulder correctives
Had to bail on my AM workout just as I was getting started to rush into work so did it all tonight. Felt a little twinge in the back of my shoulder putting the KB down after one of the lifts, hurt but seemed to go away after doing some targeted work on it afterwards.