June 26, 2018 – Week 8, Day 1

5 Minutes Expresso Interactive Upright Exercise Bike

Leaning Calf Raises
BWx30

16” Goblet Box Squats
20x25

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

Circus Dumbbell Clean and Presses
Plate Loaded Dumbbell with Fat Gripz Extreme
(2 stage 2 second pauses)
40x1 R
40x1 L
70x1 R
70x1 L
90x1 R
90x1 L
110x1 R
110x1 L
Circus Dumbbell
130x1 R
130x1 L
143x0,1 R
143x0 L
143x1 L
(competition style/EMOM)
157x1 R
157x1 R
157x1 R
157x1 R
157x1 R
157x1 R
157x1 R
157x1 L
157x1 L
157x1 L
157x1 L
157x1 L
157x1 L
157x1 L

Pulldowns
70x15
130x8
160x8
190x8
220x8
250x8

Incline Bench Presses
45x10
95x5
144x3
176x3
208x3
240x3
272x3
1 Second Pauses
225x8 PR+20lbs

Stretching

Comments: Knee seems to be feeling better most days. Went for a walk on Sunday and Monday and almost got to feeling rested. Left shoulder still feels off. Picked a different course on the virtual bike. Feeling aches everywhere. Heart rate got up to 140bpm. On to the warm-ups. Calf raise stuff is still pretty easy. They were very tight today. Knees were a little achy on the goblet squats. Didn’t have the best bench to sit down on to for these. But still ok. RDLs I felt a little stiff. Knees tend to ache on these if I bend my knees. Want to keep stress on the posterior chain but I don’t want to lock the knees and have my lower back potential round due to flexibility issues. Then more normal stuff like band rows and push-ups. Right biceps was tight on rows. Some aches in my left shoulder on the push-ups. Making sure I’m not selling myself short on those doing full ROM. Then a short plank hold and biceps stretches. Better I think with the shoulder stiffness/ache on the planks. Biceps and shoulders were tight. Hip swings felt ok. Weight time. Dumbbell has returned. Same as last time, working up with the push press and pause style and then doing competition style for an EMOM workout. 85% for 7 singles each side, which I put as a 14 minute EMOM so no rest between sides. Things didn’t start out great. Knees were definitely stiff on the first few warm-ups. I felt like everything was clicking by 110lbs but the next jump was going to be to the circus dumbbell itself. It was then that I realized I didn’t have my wrist wraps with me. This could be a problem for the workout with the large handle diameter on the circus dumbbell. Didn’t seem to be too bad with the empty bell but the next set to work as a in-between to the top set was a bear. I missed it the first try on the right and had to redo it on the left completely. Thankfully my dad was able to drop them off for me so it wouldn’t be an issue for the EMOM set. I don’t feel I got as sweaty this time but it was 6 less singles in total. Some reps felt like I was sloppy and others felt like it was nothing at all. I had more good on the left side versus the right side. Shoulders get so sore from this thing coming back down. Left shoulder was tight after these. Pulldowns next. Warm-up and then 5 sets of 6-8 with 30lbs jumps. My plan was to do the whole stack for today for 8. Light warm-up for high reps (I wanted to make sure my back muscles and biceps and shoulders were cooperating with me). Felt pretty good. Left hamstring wanted to cramp on the last set. Weight is trying to pull me out of the seat. Had to brace myself against a support afterwards to make sure my left shoulder didn’t keep hampering me. Incline bench was next up. This was going to be rough if I didn’t have wrist wraps. These didn’t feel so great last time on my shoulder. I moved the bench closer to the wall so that I could properly brace myself this time. Made a big difference. Stuff felt like 30lbs lighter. While my top set definitely had slop, I feel it was stronger than what it was last time. I felt I could match the reps I did if needed whereas it felt like a near max last time. I went big on the pause stuff. Lockout is the toughest part on these incline presses it seems and I feel like the pauses would be helpful if I pushed them. Lockout is the only place it slows down. Like bench, this might have been pushing it too much in that it wasn’t powerful as the entire time. Felt the first six were very good. But I wanted eight. Still had reps in the tank so maybe I’m still good. Home to stretch, eat meatloaf just deload from the day.