June 28, 2018 – Week 8, Day 2

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

Deadlifts
135x5
225x5
Added Suit/Straps
305x2
366x2
427x2
488x2
550x2

Smith Machine Weighted Plank
BW+155x30 seconds

Weighted Plank
BW+155x30 seconds

Side Plank
BWx60/60 seconds

Stretching

Comments: This week started off ok but has gotten rough. Felt tired and sleep has been less and less. My injury in the lower back is definitely irritated some as I’m feeling some symptoms down my leg. It might be from some of the dumbbell jerks where my core got loose under recovery. I don’t think it is major issue and is more just that the area is a little inflamed and I will have to keep an eye on it. Got to bed late so I was slow in the morning. Wouldve been even later if I had done everything I was supposed to the night before but I pushed it off so that I could leave before I ended up late for work. Which meant I would have to head home after work to get my stuff ready for the gym. There was an accident so that ended up taking longer. I think I finally got to the gym about an hour later than usual. This was going to be a shorter workout so this was still doable. Fancy bike again. 140bpm highest reading this time. I picked a different course that seemed ok. Wanted to try a simple course this time. Easy calf work after that. Tight but not as tight as last session. Knees weren’t really bothering me on the goblet box squats too bad. Knees were stiff on the RDLs. Rows with the band were ok. Still keeping an eye on the biceps. Left shoulder is still tight. I was expecting some shoulder tightness on the push-ups and there was. Plank was easy and slightly less ache in the shoulder this time. Then the biceps stretches. Into the hallway for the hip swings. Felt pretty good. Today was deadlifts and planks. Platform in use so I was in the same spot as before. Knees and hips were stiff so I did a plate and two plates for sets of five since the suited work was just doubles. Plan was 90% of my best for a double, 10% jumps up from 50%. I wasn’t able to use the squat rack to get the suit on but I managed. It feels like it takes a set or two for it to really set in and just seems to go on more and more as I go. First set was rough getting myself into position. It seemed better after that lift. Not so much of feeling like my head was going to pop off after the first set. Really trying to adjust the plates with metal ones and bumper plates to get it feeling like big tires with the distribution. 550lbs felt heavy. Was hoping it would feel easier. Definitely more reps there and more control over the bar this time. It was pretty late so I went upstairs after taking off the suit do to weighted planks. My plan was to do a set and then come back downstairs to put away the weights and then do the second set. First set felt pretty good. It was still tough but not “oh no why” tough. I took too long downstairs as someone was benching with my weight plank weights when I came back upstairs. It looked like they were going to be there a while so I went downstairs and asked someone to stack weights on my back like I used to do. Smith machine version is way harder since I can get it at the most disadvantaged spot. Side plank to finish up the session. Didn’t feel too bad. It was really late so I just went to get burritos for dinner and then home.