Bike, static
4-Way Band Hips:
2 x 12
Wall Tib Raises:
4 x 15
1-Leg Calf Raises:
14, 14, 12, 12
Back Squats:
45 x 10
135 x 8
225 x 8
245 x 8
245 x 8
245 x 8
Nordic Hams:
4 x 6
1 Like
Jump rope, rower
Pallof Press:
3 x 12
5-Way Push-up Plus:
3 x 8
DB Ext Rotations:
3 x 8
Seating Bent over DB Raises:
3 x 15
Bench:
115 x 8
165 x 8
185 x 8
205 x 5
205 x 5
205 x 5
Dips:
4 x 8
Inverted Ring Rows:
3 x 15
I probably won’t get strong very fast (upper body) with workouts like this only once per week but hopefully I can feel healthy this way. Right shoulder was cranky on those dips. My arms are twigs right now (under 13”)
1 Like
Rower, dynamic, jump rope
Broad Jumps:
3 x 3 (2.45m best)
Power Rows:
3 x 3 strokes (707 watts best)
Deadlifts:
Up to 6 x 6 at 325
BB Rows:
5 x 6 at 205
Dragon Flies / Leg Lowering:
3 sets
1 Like
Bike, ski erg, shoulder loop band
Wall Tib Raises:
4 x 20
1-Leg Calf Raises:
4 x 12
Heel Elevated DB Split Squats:
3 x 12 with 30s
Banded Back Squats:
45 x 8
135 x 8
185 x 6
225 x 6
225 x 6
225 x 6
green bands
Nordic Hams:
4 x 6
Ring Mountain Climbers:
3 x 20
1 Like
Bike, dynamic
Bear Crawls:
4 sets
DB Ext Rotations:
3 x 10
Seated Bent over DB Raises:
3 x 15
Bench:
115 x 10
165 x 6
185 x 6
205 x 5
205 x 5
205 x 5
205 x 5
205 x 5
much easier than last session
Axle Lying Tricep Extensions:
3 x 10 at 75
Ring Inverted Rows:
3 x 15
Ring Push-ups:
3 x 12
1 Like
Rower, dynamic, jump rope
Broad Jumps:
3 x 3 (2.45m best)
Power Rows:
3 x 3 (698 watts best)
Deadlifts:
Up to 5 x 2 at 395
BB Rows:
4 x 6 at 205
Ring Rollouts:
2 sets
Consistency is getting better and I’m in the right direction. Peak power is down 100 watts on the rows which is very substantial. Deadlifts are down about 50 lbs. Broad jump is 15cm away from my early 20s.
1 Like
Bike, shoulder loop band
Wall Tib Raises:
4 x 15
1-Leg Calf Raises:
5 x 12
4-way Band Hips:
2 x 12
Banded Back Squats:
45 x 5
135 x 5
185 x 5
225 x 5
235 x 5
245 x 5
green bands
Heels elevated Goblet Squats:
4 x 12 with 110
2 Likes
Bike, ski erg
DB External Rotations:
12, 8, 8 up’ed the weight
Ring Push-up Plus:
3 x 20
Seated Bent over DB Raises:
15, 10, 10
up’ed the weight
Bench:
115 x 10
165 x 6
185 x 6
205 x 6
205 x 6
205 x 6
Axle Lying Tricep Extensions:
4 x 10 at 75
Ring Inverted Rows:
4 x 12
1-Arm Band Shoulder Press:
3 x 10
2 Likes
Rower, dynamic, jump rope
Broad Jumps:
4 x 3 (2.43 best)
Power Rows:
3 x 3 strokes (728 watts best)
Deadlifts:
Up to 3 x 5 at 345
BB Rows:
5 x 8 at 205
Ring Rollouts:
3 sets
2 Likes
Bike, shoulder loop band exercises
Wall Tib Raises:
3 sets
1-Leg Eccentric focused Calf Raises:
3 x 12
4-Way Band Hips:
2 x 12
Banded Back Squats:
45 x 8
135 x 5
185 x 5
225 x 5
245 x 5
225 x 5
green bands
Eccentric Nordic Hams:
2 x 5
2 Likes
I’ve been busy with house work recently, hence the lack of frequency. Been doing a lot of demo on our new place but recently found out it’s full of asbestos. Not the greatest news considering the work I’ve done and the few months we’ve been living there. Chances are we’ll be fine but my fiancé is really panicking.
1 Like
Bike, Ski Erg
5-way Push-up Plus:
3 x 8
DB Ext Rotations:
3 x 8
Seated Bent over DB Raises:
3 x 12
Prone Dowel OH Press:
3 x 12
Bench:
115 x 8
165 x 6
185 x 6
205 x 6
205 x 6
205 x 6
205 x 6
Lying Tricep Extensions:
3 x 12 at 75
Ring Inverted Rows:
3 x 15
Dips:
2 x 10
DB Curls:
3 x 10 at 35
1 Like
Quick one today. Too much to get done this evening. Deadlifting sucks without a proper warmup.
Rower, jump rope
Power Rows:
3 x 3 strokes (729 watts best)
Deadlifts:
135 x 6
225 x 5
295 x 3
345 x 3
395 x 4
295 x 12
295 x 12
Ring Rollouts:
3 sets
2 Likes
FIFY, haha!
Nice work—way to get in and get it done!
lol when I’m feeling good they’re my favourite
1 Like
Bike, dynamic, jump rope, shoulder loop band
Box Squats:
45 x 6
135 x 5
225 x 5
275 x 3
295 x 3
315 x 3
315 x 3
belted up for the first time in a while. banged up my knee last weekend so exercise selection was a bit different than normal to compensate
Reverse Zercher Deficit Lunges:
4 x 5 each leg at 165
1 Like
Yesterday did some boxing with my gf. It was a light workout for me, mostly just teaching her.
1 round bike
2 rounds jump rope
3 rounds shadow boxing
3 rounds heavy bag
3 rounds sparring (defence dummy for her)
2 rounds abs
2 Likes
Bike, ski erg
DB Ext Rotations:
3 x 15
3-Way Shoulder Raises:
3 x 10
Banded Swiss Bench:
Up to
130 x 3
150 x 3
130 x 3
150 x 3
130 x 3
150 x 3
130 x 3
doubled yellow bands
Dips:
3 x 12
Ring push-ups:
3 x 12
Ring Inverted Rows:
3 x 15
DB Curls:
3 x 10 with 35s
I made this Swiss bar a couple years ago but haven’t used it all that much. I think I’ll sub this in for my axle bench for a few weeks. The doubled up bands were a lot harder than I expected. 130 was about DE speed.
2 Likes
Dude, that’s awesome! Very nice.
1 Like
Rower, dynamic, jump rope
1-Leg Box Jumps:
3 x 3
Power Rows:
3 x 3 strokes (727 watts best)
Deadlifts:
Up to
345 x 6
365 x 6
365 x 6
345 x 6
Zercher Squats:
3 x 6 at 205
BB Rows:
3 x 8 at 205
DB Rows:
2 x 10 at 100
called these early cause they were aggravating my recently broken finger
1 Like