Tuesday February 11, 2020
Loop band shoulder exercises
Back Squats:
45 x 10
135 x 6
185 x 5
225 x 5
275 x 3
305 x 6
305 x 6
305 x 6
305 x 6
BB Rows:
135 x 10
185 x 5
225 x 7
225 x 7
225 x 7
225 x 7
DB Bench:
40 x 8
60 x 8
80 x 8
80 x 8
80 x 8
80 x 8
No time for stretching today so my squats felt a bit off. BB rows were suppose to be 220 but I was too lazy to move that many plates, repeat 225x7 next time around.
1-on-1 Boxing Session
Jump rope, stretch, shadow boxing
2 rounds water bag
1 round hand bike
2 rounds water bag
1 round bike
2 rounds water bag
1 round row
Some isometric strength work
2 rounds water bag
2 rounds slip bag
Decent session. Was hoping to do some pad work but oh well. Lacrosse game later tonight, I’m going to be gassed.
Saturday February 15, 2020
Bike, stretch, 1 leg box jumps, loop band shoulder exercises
Deadlifts:
135 x 10
225 x 5
315 x 3
365 x 3
405 x 6
DB Rows:
95 x 14
95 x 14
95 x 14
Pushups:
BW x 10
+45 x 14
+45 x 14
+45 x 14
+25 x 14
Good Mornings w/ Triple Extension:
Worked up to 3 x 8 at 185
Med Ball V Ups:
3 x 15
Low energy today but felt strong. Deadlifts pretty easy. Switched dips back to pushups because they were giving me shoulder issues. Remembered why I don’t like GMs, too much vertebrae pressure.
Boxing class today. Legs felt a bit slow but technique was on point and endurance was good.
Monday February 17, 2020
Bike, shoulder loop band exercises
Hammer Strength Rows:
60s x 10
120s x 10
120s x 10
Front Squats:
45 x 8
135 x 5
185 x 5
225 x 3
265 x 1
275 x 4
275 x 3
275 x 4
275 x 4
Foam Roller Board Press:
45 x 10
135 x 6
185 x 5
205 x 5
215 x 5
215 x 5
215 x 5
Hammer Strength Rows:
120s x 10
120s x 10
Calf Raises:
3 x 12 with 235
DB Curls:
35s x 10
40s x 10
40s x 10
Boxing class last night followed by some neck extensions
Thursday February 20, 2020
Loop band shoulder exercises
Back Squats:
45 x 10
135 x 8
185 x 5
225 x 5
275 x 3
300 x 8
300 x 8
300 x 8
BB Rows:
135 x 10
185 x 5
220 x 9
220 x 9
215 x 9
215 x 9
DB Bench:
40 x 10
60 x 10
75 x 10
75 x 10
75 x 10
75 x 10
Hip Thrust Machine:
3 x 10 with 4 plates a side
Monday February 24, 2020
Bike, stretch, 1-Leg box jumps, Band shoulder external rotations
Deadlifts:
45 x 10
135 x 10
225 x 5
315 x 3
365 x 2
405 x 2
455 x 2
DB Rows:
100 x 10
100 x 10
100 x 10
100 x 10
Pushups:
BW x 10
+70 x 8
+70 x 8
+70 x 8
+70 x 8
1-Leg RDLs, Double KB
3 x 10 with #24s
Had to deadlift with a stiff bar today, which I hate. Energy was low but everything was fairly easy. Box jumps were way more explosive than last week. Feels like I’m about to get sick so may take it easy for a few days.
Wednesday February 26, 2020
Bike, stretch, loop band shoulder exercises
Front Squat:
45 x 8
135 x 5
185 x 5
225 x 3
260 x 6
260 x 6
260 x 6
Foam Roller Board Press:
45 x 10
135 x 8
185 x 5
205 x 7
205 x 7
205 x 7
Hammer Strength Rows:
#110 x 12
#110 x 12
#120 x 12
Cable Curls:
3 x 10
Skull Crushers:
70 x 12
70 x 12
70 x 15
Sick and tired but got it done.
Rec league lacrosse game last night
Playoffs start next week
Boxing class yesterday at a new gym. Pretty mediocre, mostly for beginners.
I have some weird tight line under my skin in my lower right abdomen that’s painful to touch so I’ll be taking a few days off until I can get it looked at. I don’t know if it’s a blocked vein or a hernia or what but it feels like a cut below my skin
Wednesday March 4, 2020
Back Squats:
45 x 10
135 x 6
185 x 5
225 x 4
275 x 3
325 x 4
325 x 4
325 x 4
325 x 4
BB Rows:
135 x 10
185 x 5
225 x 5
240 x 5
240 x 5
240 x 5
DB Bench:
45 x 10
60 x 8
75 x 6
85 x 6
85 x 6
85 x 6
85 x 6
3 Way DB Shoulder Raises:
2 x 10 with 17.5s
Standing Calf Raises:
3 x 12 at 235
Rec league lacrosse game last night, lost in the semi finals
Great boxing session yesterday.
Shadow boxing and stretching
10 rounds of sparring
5 rounds of heavy bag
1 round of mitts
1 round of ab work
Finished with hot tub, sauna, and cold shower
Sunday March 8, 2020
Bike, stretch, 1-leg box jumps
Deadlifts:
135 x 10
225 x 5
315 x 3
365 x 3
405 x 2
425 x 4
405 x 2
DB Rows:
100 x 12
100 x 12
100 x 12
100 x 12
Pushups:
BW x 12
+45 x 11
+55 x 11
+55 x 11
+45 x 11
Lying Leg Curls:
3 x 10
Tricep Pushdowns:
3 x 12
Deadlifts easy but form broke down slightly at top set. Should redo same weight next time.
Tuesday March 10, 2020
Loop band shoulder exercises
Front Squats:
45 x 8
135 x 5
185 x 5
225 x 3
265 x 2
285 x 2
285 x 2
290 x 2
295 x 2
Foam Roller Board Press:
45 x 10
135 x 8
185 x 5
205 x 3
225 x 3
230 x 3
230 x 3
230 x 3
Hammer Str Rows:
70 x 8
130 x 8
130 x 8
130 x 8
120 x 8
TRX Rollouts:
3 x 10
1-Arm BB Curls:
2 x 6
Lacrosse game tonight, last of the season.
Hopefully my gyms remain open but unsure what the short term future holds.
Tweaked my lower back today. I aggravated it last week deadlifting 455x2 and today’s back squats made it significantly worse. Modified my workout as I could. Tried adding some leg press but that made it worse. Will need to unload my lower back for a little while and either go back to sub max weights on my deadlifts, or switch to something else like trap bar or sumo.
Friday March 13, 2020
Loop band shoulder exercises
Back Squats:
45 x 10
135 x 8
225 x 5
275 x 3
315 x 6
315 x 6
315 x 6
Chest Supported T-bar Rows:
90 x 10
115 x 8
115 x 8
115 x 8
115 x 8
Dips:
BW x 12
BW x 12
BW x 12
BW x 12
DB Curls:
3 x 10 with 35s
Did a bunch of push-up variations, CoC grippers, and sandbag curls tonight.
Yoga last night. Finished with some neck bridging.