June 7, 2018 – Week 5, 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

16” Front Box Squats
45x9
95x3
145x3
195x3
195x3
195x3
195x3
195x3

Wide Grip Deadlifts (straps)
160x2
210x2
255x2
300x2
300x2
300x2
300x2
300x2

Smith Machine Weighted Planks
BW+105x30 seconds
BW+155x30 seconds

Side Plank
BWx60/60 seconds

Stretching

Comments: Still achy left shoulder. Inner thighs were tight when I went walking the other day. Cautious with the right biceps since it had felt a little crampy from the circus dumbbell and heavy rows. Gym was pretty packed downstairs. Three guys were doing 10x10 chain squats in a rotation so that was going to be a while. Warmed up on the fancy bike again. 145bpm highest reading this time. Easy calf work after that. Knees weren’t really bothering me on the goblet box squats. Really does seem to be a day to day thing. RDLs also had achy knees but felt better as I did them. I was a little cautious with the band rows to make sure I wasn’t using too much arms. I was expecting some shoulder tightness on the push-ups but they actually went pretty good. Plank was easy. Then the biceps stretches. Into the hallway for the hip swings. Felt pretty good. Not as much of an ache on the shoulder one the one side. One side definitely felt a little off today though. I had to wait for the squat rack to be open after that so I cooled off a bit. Front box squats for light weight and reps. It was a little weird getting things setup. The hardwood floor feels sturdy but I have to step on the rubber to unrack the weights. I was expecting these to be more of a pain on my knees since even light weight last time was a nuisance. Not so much today. Plan was to do 50% for the work sets. I felt it was easier to just do 50lbs jumps to the working weight. I didn’t realize I was doing more volume compared to last time. Last time was 3x2, this was 5x3. No real set rest, I walked down the hallway and back before doing the next set. Felt a little heavy on my clavicle the first set or so but it was feeling comfortable by the end. Nice and controlled descent to the box and fast lifting. Little breather as I took that stuff down and setup for the wide grip deadlifts. Didn’t need as much of a warm-up here. I was worried that my hamstrings would be acting up here but didn’t seem to be the case tonight. No bands and slow negatives with control. No rehband belt as I felt this was light weight for everything and it would be good for me. Shins were a little raw by the end but I felt in control of the weight and no issues. Left inner hip was a little tight but not painful, just felt like it had done work today. Next part of the workout was abdominal bracing stuff. Been several training cycles since I did these. First thing was regular weighted plank. My favorite method had been with the smith machine as it allowed me to not have to worry about someone helping me or balancing the weight in a certain spot. But they got rid of the smith machine downstairs. They had another one that wasn’t as “counter balanced” and didn’t have an arc motion. It’s straight up and down. Had no idea if this one would work or be adjustable. It managed to be workable. I put a plate on each side and found that it was surprisingly manageable. It was tough but not crazy tough like this kind of weight has been at times. So I added 50lbs for the next set. Yeah, that’s the spice. This was fair bit harder. I was definitely looking forward to that 30 seconds to be up. Last thing was unweighted side planks. Not much here, just my body was straining and dripping sweat and heat coming off my body. It will be interesting to see how my abdominals feel later after that. Home to stretch and eat beef tenderloin.