5 Minutes Expresso Interactive Upright Exercise Bike
Leaning Calf Raises
BWx30
16” Box Squats
BWx25
Shoestring Romanian Deadlifts
45x20
Band Rows
MMBx20
Push-ups
BWx15
Bodyweight Plank
20 Seconds
Biceps Stretches
20 Seconds
20 Seconds
Front to Back Hip Swings
BWx10/10
Side to Side Hip Swings
BWx10/10
12” Log Clean and Push Presses
105x1
125x1
145x1
165x1
185x1
205x1
225x1
245x1
265x1
285x1
305x0
Comments: Didn’t think anything out of the ordinary for today. I had gotten some good sleep Saturday night and relaxed on Sunday. So I was hoping that things would go well. The fancy bike was open so I used that one again. Heart rate at 144bpm this time. Then downstairs in the muggy gym. Really not getting any better. On to the warm-ups. Calf raises were easy. Some pressure in my right wrist. Not really any knee aches on box squats. I don’t think I felt any issues with my hip/groin this time. Hamstrings felt ok on the RDLs with the bar. Band rows were easy and so were push-ups. Plank got me sweating a little straining. Biceps stretch and then hip swings out in the hallway. Then the lifting. Log clean and push press up to a top single. My plan was to finally get over 300lbs on the log clean and push press. I first hit it leading up to Refuge Barbell last year and I haven’t felt like that lift did in a while. 20lbs jumps. I chalked up my shirt immediately to combat the sweat. I was trying to get a shallower dip in the leg drive to prevent the log from getting away from me. More of a “bump” press as opposed to push press. Stuff felt ok. Left hand was a little achy and hamstrings were feeling tight. 285lbs felt better than 290lbs did last week. So I figured 305lbs would be tough but doable. I was wrong. Rolled up my body and it felt ok but when I went for the press I hit a wall and there was nothing there. The weight coming back down on me crushed my spirit. Floored me. I was so depressed that I just couldn’t bring myself to do anymore of the workout. I was thinking what was the point. I’m beyond frustrated with my progress here as I see other people surpass me while I’m still mixing up with weights I’ve been hitting six years ago. Put everything away and went home to eat and sleep. I’m not sure what to do next and I feel that it’s going to take more than a good night’s sleep to get me out of this mental funk now.
Leaning Calf Raises
BWx30
16” Box Squats
BWx25
Shoestring Romanian Deadlifts
45x20
Band Rows
MMBx20
Push-ups
BWx15
Bodyweight Plank
20 Seconds
Biceps Stretches
20 Seconds
20 Seconds
Front to Back Hip Swings
BWx10/10
Side to Side Hip Swings
BWx10/10
12” Log Clean and Push Presses
105x1
125x1
145x1
165x1
185x1
205x1
225x1
245x1
265x1
285x1
305x0
Comments: Didn’t think anything out of the ordinary for today. I had gotten some good sleep Saturday night and relaxed on Sunday. So I was hoping that things would go well. The fancy bike was open so I used that one again. Heart rate at 144bpm this time. Then downstairs in the muggy gym. Really not getting any better. On to the warm-ups. Calf raises were easy. Some pressure in my right wrist. Not really any knee aches on box squats. I don’t think I felt any issues with my hip/groin this time. Hamstrings felt ok on the RDLs with the bar. Band rows were easy and so were push-ups. Plank got me sweating a little straining. Biceps stretch and then hip swings out in the hallway. Then the lifting. Log clean and push press up to a top single. My plan was to finally get over 300lbs on the log clean and push press. I first hit it leading up to Refuge Barbell last year and I haven’t felt like that lift did in a while. 20lbs jumps. I chalked up my shirt immediately to combat the sweat. I was trying to get a shallower dip in the leg drive to prevent the log from getting away from me. More of a “bump” press as opposed to push press. Stuff felt ok. Left hand was a little achy and hamstrings were feeling tight. 285lbs felt better than 290lbs did last week. So I figured 305lbs would be tough but doable. I was wrong. Rolled up my body and it felt ok but when I went for the press I hit a wall and there was nothing there. The weight coming back down on me crushed my spirit. Floored me. I was so depressed that I just couldn’t bring myself to do anymore of the workout. I was thinking what was the point. I’m beyond frustrated with my progress here as I see other people surpass me while I’m still mixing up with weights I’ve been hitting six years ago. Put everything away and went home to eat and sleep. I’m not sure what to do next and I feel that it’s going to take more than a good night’s sleep to get me out of this mental funk now.
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